Week 30

Another solid week of training, but an uncomfortable one at times due to lower back pain. Summary as follows:

Monday: 14 km's - 1:07:46 - Felt very flat

Tuesday: 25 km's - 1:39:30 - City to Surf simulator plus marathon paced training.

1 km easy, 5 km's solid (4:00 pace), 1 km @ 8.5% incline (4.25), 1.5 km's solid (4:00 pace), 500 m @ 8.5% incline @ 4:15 pace, 3 x 200 @ 6.5% over 2 km's, 3 km's slight decline in 9:55, 3 km's approx 4:15's, then solid sub 4's down to M pace with 1 km down to 1/2 marathon pace.

Wednesday: 16 km's - 1:13:52

Thursday: 20 km's - 1:32:03 - 4 x 30 secs (Diagonals) / 6 x 1000 hill circuit (200) / 8 x 30 secs (Diagonals) / 1 x 1000

Solid session. Hill Circuit splits: 3:39 / 3:29 / 3:36 / 3:35 / 3:34 / 3:26. Diagonals ran 90%. 1000 flat - 3:21

Friday: 9.3 km's - Recovery

Saturday: 30 km's - 2:01:21 - Long Run including intervals

3 km's easy. 10 x 1500 (500 recovery jog recovery). 3:42 pace splits. Followed by 5000 (18:33). Solid session. Average H/R 147 (Max 164)

Sunday: 

AM - 12.3 km's - Very flat

PM - 10.4 km's - Very flat

TOTAL - 136.8 km's