Week 48, 2011
Finally back to serious training.
4828 Nov - 4 Dec
|This week's totals:||5x, 7:14, 74km [8:24]|
|13.1 km||14.1 km||11.7 km||11.0 km||24.4 km|
|ER 13km||SR 14km||ST 5x1km/3'||ER 11km||RT 24km|
|139 hrm||145 hrm||163 hrm||140 hrm||140 hrm|
|4:02 min/km||5:21 min/km|
|abs (0:10)||gym (1:00)|
Starting from this week and until after Christmas I'm in Warsaw. It was also a very busy week at work so I'm really happy that I managed to squeeze in 5 trainings. First an easy one on Monday, then somewhat faster on Wednesday and interval training on Thursday. That was a tough one, as my right leg really was not happy with all this running and I had to tell her to shut up. In the end I decreased the number of intervals, increased rest in between them and walked during the rests instead of jogging. And I also didn't press 100%. Probably I should have called it off altogether but I just couldn't do it. Then another easy training on Saturday and a 24K running trip on Sunday -- and, as it turned out, at a pretty reasonable pace too (maybe because it was cold and the thought of a bath was giving me wings ;).
Next week I'm hoping to increase the pressure a bit and then the following week I'm thinking of running a mountain 10K race; we'll see...