Last week i ran one off the best training weeks i ever had.
I was wondering if i could PR in the half marathon.
PR's are
8;31 3000m
14:41 5000m
30:38 10000m
1:07:54 half
This was my week:
Mon: 23.8 km 1:31 ( 3:49/km )
Tues: 16.8 km 1:10 ( 4:10/km )
Strength 75 min ( squats, lunges, leg press )
Wens: 30 min WU 7.4 km ( 4:04/km)
6*1k rec 400=2:00 3:05-3:06-3:03-3:01-2:58-3;:00
19k total
Thurs: 15.3 km 60 min ( 3:55/km)
Fri: trainingcamp
21.8 km 1:22 ( 3:46/km)
Sat: 14.2 km 55 min (3:52/km)
PM: 3k WU + strides 2*2.7k + 2.1k + 1.5k road tempo's
11:58(3:12)11:41(3:06) + 6:39 (3:00) + 4:26 ( 2:57)
recovery was 3 min + 3k Cooldown
Total 19k
Sun: long run
5k segments 20:40-19:53-19:12-18:30 ( Forest roads )
2k 7:12(3:36) + 5k tempo road.
3:11-3:12-3:15-3:12-3:12 = 16:02
3k CD 12:53 ( 30k total in 1:48:22 )
Hope to run 67:00 if that is possible.