Week 24, 2011
Another fairly intense week, with planned 5 running trainings and a total of 72km.
2413 Jun - 19 Jun
|This week's totals:||5x, 6:51, 72km [9:36]|
|Next week's plan:||5x, 6:14, 67km|
|13.3 km||12.3 km||11.0 km||14.0 km||20.5 km|
|ER 11km + 7x100m/100m||ST 15x400m/80''||ER 11km [TM]||INT 7x1km/4'||RT 20km|
|137 hrm||162 hrm||130 hrm||157 hrm||132 hrm|
|5:18 min/km||3:58 min/km||5:27 min/km||4:11 min/km||5:36 min/km|
|core (0:15)||gym (1:00)||core (0:15)||gym (1:00)||core (0:15)|
On Monday I finally took a well deserved day off. Then a speed training on Wednesday: 15 times 400m sprints with 80 seconds of rest in-between. Bloody tiring training, I have to say. But I managed to keep a sub-4:00 min/km average pace, which I consider a good sign. On Friday I again did intervals, though this time longer: 7x 1km, with 4 minutes of rest. I did this same training in the previous week, where I had the same average pace but higher heart rate (161, now 157) -- not bad. Sunday was a test day. I had a running trip planned but it was raining cats and dogs. Still, I managed to get my sorry ass out into the cold (and wet) and did 20K, as planned, wrapping up this week with a total of 72km (again, as planned). Not bad :).
Next week I'm considering another start on 10K on Sunday. But I'll have to decide at the last moment as on Saturday I have a 3 hours long modern dance workshop and it's quite likely that afterwards I'll simply not be in shape for a race. If so: I'll try to run the following week.