Getting into the groove.

I'm starting to forget the pain of Fukuoka and settle back into training again. In fact, despite the hot weather this past week, I've been really enjoying my running. Nothing flash this week but have put in some solid longer runs and a few marathon pace & tempo intervals. I'm definitely guilty of enjoying the festive season and not getting enough sleep, but what the heck, sometimes it's okay to relax the discipline.

Weekly training summary is as follows:

Monday
AM - 20 km's - 1:37:29 (Ave H/R 126) - Slow & easy, finished with 5 x 100 m strides

Tuesday
AM - 10 km's - 0:48:14 (122)
PM - 32 km's - 2:15:14 (144)

Felt pretty good. 4 km's warm-up. 4 x 5k progressive pace  marathon practice effort, followed by 2 km's recovery then speed (4 x 100 / 1 x 1 min uphill) then 1 km recovery. Marathon practice splits: 20:00 (142 ave bpm) / 19:19 (151) / 18:43 (156) / 18:09 (164). Speedwork @ 18 km/h with 4% incline.

Wednesday
AM - 4 km's - 0:19:57 (123)
PM - 16.4 km's - 1:11:41 (143)

Fartlek running. 6 km easy warm-up @ 13.3 km/h followed by:
2 x 600 (300) @ 18 / 10 km/h
4 x 300 (200) @ 18 / 10 km/h
4 x 150 (150) @ 18-20 / 10 km/h
4 x 100 @ 4% (200) @ 20 / 10 km/h
4.4 km's warm down @ 12 km/h
Thursday
PM - 18 km's - 1:20:18

Friday
AM - 10 km's - 0:49:42

Saturday
PM - 17 km's - 1:15:26 (142)

Tempo Intervals

Tough session in really muggy conditions. Splits:
1. 3:48/3:42/3:49/3:48/3:47 (Ave H/R - 161)
2. 3:37/3:37/3:40 (Ave H/R 161)
3. 3:30 (Ave H/R 158)

Sunday
PM - 18 km's - 1:20:17 (133)

Progressive paced. Cruisy & easy. Felt good.

Weekly Total - 145.4 km's - 10:58:23

Next week I will be doing a 5000 metre track race on Wednesday night, so a couple of easy days coming up. Looking forward to the race, although I'm not expecting a lot. The weather should be hot and I haven't been doing any specific training such as VO2 intervals.