During the week, I haven't been able to do my runs until after 8:30 pm. So this has meant that I was forced to do 5 days straight of treadmill running. Pretty mind numbing I must say, but it beats running in the dark late at night. It felt great to finally run on a stationary surface over the weekend.
A summary of the week that was is as follows:
Monday - 18 km's - 75 mins. Initial 12 km's progressive paced, starting slowly (6:00's) picking up to 3:45's. The ensuing 6 km's I maintained 3:40's with 8 x 30 seconds over progressively increasing inclines (1-8%) and then 2 x 60 seconds at 4%.
NB: Did 30 mins of heavy leg weights at lunch.
Tuesday - 16.4 km's - 75:15. Progressive paced finishing at around 3:55's.
Wednesday - 20 km's - 97:32. Ran in the "gas chamber". Included 6x30 seconds, 4 x 1000 off 400 recovery (3:59 / 3:58 / 3:57 / 3:56). I was pretty spent after those intervals. The effort felt like sub 3:20's. Easy running after that with 3 x 20 seconds to finish up.
Thursday - 20 mins solid then 3000 T/T
Had nothing. 5.1 km's. 5 min walk recovery then 10:11 for the TT
Friday - 9 km's - 43:49 - Easy hills finishing with 5 x 30 seconds
Saturday - 38 km's - 2:57:35
5 km's on treadmill outside, then 13 km's in the "gas chamber" (61 mins) then 5 more km's again on the treadmill outside the chamber. Continued outside on the road with 15 km's over hills. Felt depleted afterwards. My longest long run since May I think.
Sunday - Hills
Included 1 x 2 mins, jog back then 4 sets of 60/40/20 seconds off 30 seconds with a jog back to the bottom of the hill. Very solid session after 2 hours of heavy leg weights and core work.
All up, 122.1 km's / 9:22:41 running time.
Jesus Wayne! That is some serious training there! Your like some mad running scientist doing crazy experiments on yourself! I read about Carnova and the "special block" last year but never really thought about giving it a go. I'm blown away by the quality of training your doing. I have no idea how you can handle a week on the treadmill. I did 2 sessions while working in Bangkok a few years ago and it really was torture. anyways ...... Keep in one piece. Nice C2S PB by the way..... That is a tricky course.
ReplyDeleteHaha mate. I kinda like to think there is a slight element of method behind the madness. We're all mad runners aren't we?
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