Monday: 13.14km Tempo @3:52min/km HR 167. Ripper of a tempo run. Redgate Rd, to Thomson and Calgardup and return (map). Really enjoyed this one - tried to keep the 3/3 breathing to monitor the effort and just felt fantastic. Cool, sunny conditions with good air quality. If I could only bottle that feeling ... all up did 17.28km. The blueberry pancakes at Wild Thyme restaurant in MR were the best breakfast I have had for a long time. Life is sweet!
Tuesday am: 9.5km Recovery @4:55 pace HR 133. First run down in Denmark on the heritage rail trail from Lights Road towards town. Not a great trail to run on - the surface varies from sandy to quite rocky and there are one or two snakes around as well. Ran with Kim & Sas - Kim was doing a 3km time-trial and was happy to oblige. She ran great on a tough surface and manage to achieve what she was looking for.
Tuesday pm: 7.8km Intervals. Did a 1,2,3,3,2,1 hard effort with a 1:30 JR between. Really didn't feel like doing this one as the holiday mode was starting to settle in, but we forced ourselves. The surface was a little tricky for this, but managed the effort ok.
Wednesday: 9.5km recovery 4:44 pace HR 138. Felt a little stiff at first but enjoyed running on a new trail from Denmark centre down to the mouth of the river and up the inlet and return (map). It was tougher than expected but the thought of a jumbo takeaway of the best coffee in the Southwest at the Bibbulmun Cafe kept me moving forward...
Thursday am: 18.22km easy 4:28 pace HR 150. Lovely run with Sas from town to the mouth of Denmark river and along the inlet trail to Crusoe beach and return( map). Wonderful trail to run on, although the bit to the rivermouth is a bit of an obstacle course and quite narrow. After the bridge though it's wide and a great surface, esp. the bits where the pine needles are on the ground. Once we got to Crusoe beach we were presented with a beautiful panorama of the inlet made all the better by the pro-fisherman cleaning his catch and throwing bits to ~30 pelicans. We were tempted to stay but the stiffening legs prompted the reurn journey (where did that headwind come from?). It was getting pretty warm by the end and fatigue was definitley setting in. Same treatment as Wednesday soon perked us up !
Thursday pm: 13.2km MP 3:56 pace HR 167. Very quicky turned into a tempo run from the bridge on the inlet trail to the Crusoe beach road and return. Felt very fatigued and not in the mood, but once I got going I felt great and was flying along with seemingly minimal effort. I realised then I was going to fast and tried to slow down. Without the footpod it was difficult. Kept the 3/3 breathing but will have to go 3/4 to get the MP runs happening I think.
Saturday: 23.76km Long run 4:42 pace HR 142. Darlington to John Forrest with a loop of Park Road and down to Darlington (map). Absolutley brilliant conditions for running today - cool, sunny and very little wind, though enough keep the air moving. This is a good hilly run and the HR was very good. The rest day on Friday must have really paid off. Maybe I should consider moving the rest day to Friday from Wednesday.
Sunday: 12.04km Easy @ 4:26 pace HR 147 Ca 82. Easy run from East Perth up to Maylands around the Tranby Peninisular and back ( map ). Fairly warm conditions but still pretty comfortable. Felt a little stiff at the start but this dissipated quickly and started moving along at a nice clip. Kept the breathing to 4/4 to control the effort - I need to remember to not overdo it on the easy days to maximise the quality sessions following.
Another good week - 111km and feeling pretty good. Fatigue does not seem to be a factor at the moment. We'll see how this changes once the real long runs start next week.
1 comment:
What a great week's training. The sub 4 minute tempo runs suggest you are in awesome shape.
Hope you find some cheap flights. We booked on Qantas when they were having a 2 for 1 offer a while back. probably paid more than we would if we booked now though.
I saw some very cheap fares to Los Angeles a couple of weeks back so might be worth flying into LA and then taking an internal flight from there as domestic travel seems pretty competitive in the US eg JetBlue. Just a suggestion. We are flying into New York and then taking the train to Boston.
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