Another big volume week. 12.5 hrs and 75 mins at workout effort. Feeling fit but hard runs are slower than I like. In past years I race rarely between April-October. I have to keep reminding myself that the speed will be there in December when temps will be 70-75 *F.
Raced on Sunday and was second behind a young Kenyan. Have no idea why he was at a no prize money race with a thousand runners. The race information was only in Thai and think he thought there was mony for overall winners ( his wife won also). Funny, beat this guy at a 5 hour race and 7,000 feet elevation gain race earlier this year. He didn't bring food and I ended up giving the little I had left to him the last 5k.
The race started with a severe headwind and ended with the wind at our backs. At the finish line we were all drenched in sweat. For 30 minutes after the race I was a mess.
Date - Time of Day---- Activity--------- Duration --AvgHR/Max-- Workout-- WO Duration --Note
06-04 Afternoon ----- Elliptical----------01:11----104/111-------- None------- 00:00
06-04 Afternoon -----Walk Incline TM- 00:22----103/113--------None ------ 00:00
06-04 Evening - -------Run --------------- 00:55----128/140--------None ------ 00:00
06-05 Afternoon----- Run Incline TM-- 01:02 ----112/122--------None ------ 00:00
06-05 Evening --------Run-------------- 00:59----136/175--------C-Int&TH ------ 00:20--- 3x1200 (3.56, 3.51, 3.47) + 9 TH( 5.50 mp)
06-06 Evening------- Run Incline TM -01:42----119/133--------None ------ 00:00 --- 18 barefoot
06-07 Late Morning--Run Incline TM- 01:07----121/141-------- None ------ 00:00 --- 7 min @16kph
06-07 Late Morning - Walk Incline TM- 00:10----109/114--------None ------ 00:00
06-07 Evening--------Run----------------00:21----139/143--------None ------ 00:00
06-08 Evening-------- Run---------------00:28----128/158--------Tempo------ 00:10 --- 10 mins at about 6.03 mp
06-08 Afternoon------Run Incline TM- 00:50---- 113/119--------None------ 00:00
06-09 Late Morning---Run Incline TM-00:21----124/156--------Threshold------ 00:04 --- 4 min at L18 (11.20 mph)
06-09 Afternoon------ Run--------------- 00:08----113/123--------None ------ 00:00
06-10 Afternoon----- Run---------------- 00:40---- 169/178--------10k effor ------ 00:40 --- 10.5k race. Severe headwind- literally tore off shirt
06-10 Afternoon ------Run Incline TM- 01:15----111/118-------- None ------ 00:00