Hi all,
kicking it off this week.
M - 10k
T - 16.5k w/15x400 on the treadmill, starting at 3:20, ending at 3:12/k, 90" active rest
W - 14.5k
Th - 10k
F - 21k
S - 12k super easy
S - 20k w/ 10k road race, new PB in 34:33
T - 105k
Happy with the week. The workout on Tuesday felt fine, effortless. Friday's long run knocked me out quite a bit (little sleep before as two daughters are sick). Took it very easy on Saturday.
The race: 10k certified course, with a 3k and 7k loop. 3k and 10k race start out together. Went out very conservative, going through 3k in 10:27 and 5k in 17:31. Had one guy in front of me, c. 15" and started reeling him in. After 6.5k I just went for it. After the 5k I thought sub 35 might be doable, but in the end I sprinted for the PB. Very happy given the fact that I basically did not taper for the race.
Hope everybody had a great week.
Philip