Week 5, 2011

A very good week. All running done according to the plan.

5
31 Jan - 6 Feb
This week's totals: 5x, 7:16, 69km [12:01]
Next week's plans: 5x, 8:05, 77km
1:141:341:141:032:08
11.7 km15.0 km11.0 km10.0 km21.6 km
CROS 60' [TM]ER 12km +
10x100m/100m
CROS 60' [TM]ER 9km [TM]RT 21km
[145][140][153][150][143]
#75:56 min/km#75:36 min/km5:39 min/km
kettlepower yoga
body pump
modern dancesquash

Two cross trainings on a treadmill (as the weather still not very friendly), two easy runs (one again on a treadmill, the other one 14km + strides) and finally today a running trip of 21km. This went particularly well with a decent average pace of 5:39 with relatively low average HR of 143. That's quite an improvement compared with the short 10km runs at pace slower than 6:00min/km, with a higher heart-rate, that I was doing at the beginning of the year. The form is (slowly) coming back and it's great to see that! :)

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