As a change I've thrown in two more 'double' days on the advice of some old hands. Also, the rest day on Friday now has a short interval session. Another difference is putting in a 'long ride' in every four weeks or so. Average 106 km/week running, peaking at 115. This is a ~15% step-up from the Perth '08 program - let's see if these old legs can take it! Hopefully with another 6 months of training in the legs this should be manageable.
Monday: 9.8k easy 4:31 pace HR 149 Ca 84 ; Fraser Ave down Malcolm, along Mounts Bay to UWA, back to Fraser Ave past Sticky Beaks on the KP perimeter path. Felt surprisingly OK after Sunday's race - a little fatigued but not too bad.
Tuesday am: 11.1k easy 4:28 pace HR 153 Ca 85 ; Mends St along Mounts Bay, up Kings Park Rd, Lovekin Dr to Fraser ave, down Malcom & back to Mends. Felt a bit fatigued again, but OK.
Tuesday pm: Intervals -10x300m w/60sec rests + a few k's warmup and cooldown ; pretty hard anaerobic session - it was pretty warm as well - really felt the race and morning session in the legs and had to dig pretty deep after 180m or so. Good splits though ; 57, 53, 53, 53, 52,53,52,52,52,52.
Wednesday: Ride to KP and back with a loop of the park (1h20). Must get new bike.... although I have heard there are real benefits of riding on an the crappiest old bike you can find. A bit like training in my wellington boot-like Nirvanas and switching to the Wave Revolver for races !
Thursday am: 9.85km easy 4:29 pace HR151 Ca 85 ; Mends St long river loop. Felt pretty good and was surprised by the relatively high HR. Legs felt great. It was pretty humid which may account for a few extra bpm, but not too windy for a change. Bad sleep last night may also account for an extra beat or so, disturbed by Kim's 3am/5am interviews... and earlier by a playful kitten.
Thursday pm: 12.15km "easy" 4:20 pace HR 156 Ca 83 Home to Attadale on river cycle path and return. The sun was warm (24°) and had a decent headwind (WSW20/28) for most of the way out, although the wind kept things cool. Got warm on the way back with the loss of the a/c! Pretty good follow-up to this morning.
Thursday pm: 12.15km "easy" 4:20 pace HR 156 Ca 83 Home to Attadale on river cycle path and return. The sun was warm (24°) and had a decent headwind (WSW20/28) for most of the way out, although the wind kept things cool. Got warm on the way back with the loss of the a/c! Pretty good follow-up to this morning.
Friday: 2k warmup ; 5x400 w/90sec rest; 4x100 w/90 sec rest, 1.2km cooldown. Did this session midmorning at Perry Lakes Stadium, so was quite warm and there was a decent headwind down the home straight. Actually felt quite good running after a breakfast (and a large coffee). 400m times were 72.8, 71.3, 70.7, 69.8, 66.8; 100m times were 15.1, 15.1, 14.1, 14.2
Saturday: 28km 4:44 pace HR 151 Ca 82. Darlington down to Midland, up Heritage trail via John Forrest to Owen/Brooking Road, across to Heritage trail on Darlington side and back down to Darlington (map). Felt tough today - was carrying a full load of 4 water bottles on the Fuel belt plus Jellybeans to try out and a Gu. Hamstrings a little sore, perhaps from pushing the 100m sprints too hard. Must learn to back off a bit. Strong winds going up the trail to John Forrest, where we stopped and had a Gu. Brooking Road was true to form. TFLs felt a little sore coming down the hill. Tomorrow will go for a bit of a bike ride on the new road bike :-) and give the legs a bit of a rest. I'll also back off from the planned 16k tempo on Monday and do an 8-10k instead.
Sunday: Went for 40km bike ride - a good followup to the 28k long run on Saturday. Found the new bike comfortable and speedy - really starting to enjoy it.
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