Week 13, 2011
Few days of recovery after the half-marathon and then back to regular schedule.
1328 Mar - 3 Apr
|This week's totals:||5x, 7:11, 74km [7:11]|
|Next week's plans:||5x, 6:04, 63km|
|12.6 km||12.5 km||12.8 km||10.6 km||25.9 km|
|ER 12km||ER 12km||RS 7km, 7x[ssw]||ER 10km||SR 15km + 3x1'/3'|
|140 hrm||136 hrm||133 hrm||136 hrm||158 hrm|
|5:27 min/km||5:42 min/km||5:46 min/km||5:42 min/km||4:43 min/km|
First days of this week I spent in Warsaw, recovering from the half-marathon. So easy run on Tuesday and another one on Thursday, with rest days on Monday and Wednesday.
On Friday I did running strength. Then on Saturday I decided to give my Green Silence a try. Since I didn't get any sleep the night before (friend's party + early flight) and I wasn't sure how running in those lights shoes will go, I only did slow 10K. It felt good and I'm seriously thinking of gradually incorporating more and more runs with light shoes and, who knows, maybe one day barefoot? But I don't think I'll be experimenting much in those last few weeks before the marathon.
I wrapped up this week with a steady run of 15K (total of 26km), which I managed to do slightly faster than in the previous weeks; but my average HR was pretty high too.
Next week not too heavy, low mileage and another test: 10K on Sunday.