Bloody hot is the best way to describe the past week! Temperatures reached 40 degrees most days and never got below 25 degrees. Suffice to say running wasn't very comfortable. Training is progressing soundly. Weekly summary is as follows:
Monday (31/1)
AM - 10 km's - 52:14
PM - 10.1 km's - 49:54
Tuesday (1/2)
AM - 8 km's - 38:32
PM - 6 x 800 (1) - Splits: 2:32 / 2:30 / 2:27 / 2:30 / 2:32 / 2:32 - Struggled a little in the heat. Recovery was a little under 1 minute. Session total 13.1 km's - 60:13
Wednesday (2/2)
AM - 28 km's - 2:00:41
Thursday (3/3)
AM - Mona Fartlek - 5.5 km's - Intervals @ 3:20 pace or quicker. Recovery @ 4:12 pace. Session total 14.5 km's - 1:06:19. Felt a little sluggish & had to work hard.
Friday (4/3)
AM - 12 km's - 60:00. Followed session with a light core workout. Need to do more core strength work as I have neglected it since the Fukuoka Marathon. Will get stuck into it as from next week. Will concentrate on abs, glutes, lower back and hip flexors.
Saturday (5/3)
AM - 10 km Road Race - 36:39. Ran a little harder than tempo pace but below race effort. Missed a turn at 5 km's and had to redo shoelace. Probably lost 20-30 seconds. Very hot and humid (27 degrees / 80% humidity). Pulled up fine and recovered well. Total running including 2.5 km's warm-up & 5.4 km's warm -down - 17.9 km's - 1:16:36
Sunday (6/3)
AM - 38 km's - 2:53:26. Pretty cruisy effort but very warm & humid.
Feeling pretty strong. The heat took its toll this weak on speed, but I'm happy with how things are progressing for the Rotterdam Marathon. A cool change this afternoon and projected wet but cooler weather for next week is very much welcomed.
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