Monday: 30 minutes tempo @ 3:49 pace Ca 87. Warmed up from Zamia to Hackett Drive and tempo'd from there down Matilda Bay to the carpark at the end of Esplanade & back (map). Forgot HR monitor at home so had to do this on feel. Kept the breathing at 3/3 to maintain an even effort. Felt fantastic - great conditions for running, though a bit warmer than expected. It was almost cold running down from Zamia, but the temperature and humidity really stepped up once we got out of the park. Total was 11.54km
Tuesday am: 10.23km easy @ 4:45 pace HR 145 Ca 84. Loop from carpark by Narrows along Mounts Bay Rd to UWA, up past Zamia to Lovekin Dr, up to Fraser and down Malcolm St (map). Nice easy run although the legs still had some fatigue from the tempo effort yesterday. Hr a little high for the pace given how cool it was. It was nice to do a slightly different run and not include the Narrows for a change!
Tuesday pm: WAMC Intervals. 3x400; 90 sec recovery ; 3x600 ; 90sec; 4x400. JK was away and whoever marked the track out generously made it 40-50m short. For that reason I decided to do an extra one to make up the distance to some extent. Felt fairly good, although (again) a very strong headwind up the home straight made it hard going. 67, 65, 63, 95, 95, 95, 65, 62, 61, 65. All up 8.5km.
Thursday am: 16.65km easy @ 4:26 pace HR146 Ca 85. Nice long easy along Mounts Bay Rd and a loop or two in the park. Lovely morining, felt good.
Thursday pm: 11.75km 'MP' @ 4:00 pace HR 162. Hot and windy conditions greeted the first run down in Margaret River. Felt good to get out after a few hours in the car. Ran Redgate road and turned into Thomson which is a dirt road (map). A nice surface to run on, but dust and grit from the two passing cars were a problem which resulted in me winding all over the road while I tried to claw my eyeball out to remove the large rocks under my contact lenses. Enjoyed the rest of it though, the legs felt great. Took a gel before starting to pep me up. Too fast for a marathon pace run though (same old).
Friday: 9.69km recovery @ 4:55 pace, HR 138. Lovely run just as the sun was rising over the farmlands around Witchcliffe (map). Had to be a bit of a zen runner this week as I left the cradle for the footpod in a pair of shoes in Perth. I changed my mind at the last minute and brought the heavier Nirvanas rather than the Inspires. Legs felt stiff at first but got into it.
Saturday: 24.96km long run @ 4:48 pace HR 142. Fairly hilly long run along Davis road and through the farmland (map). No gels, just water, and started to feel fatigued by the end of it. A good run though, very nice conditions.
Sunday: 8.6km recovery @ 5:06 pace HR 128. Very gentle recovery run to round out the week.
102 kms this week and feeling good.
3 comments:
Have a great week down south. Sent you my program for the next 3-4 weeks so be keen to share some pain
Pain is good...
sounds good!
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