Week 31

Signed up this week to use the altitude chamber at Valley Fitness at St.Marys. Dd the baseline assessment on Thursday and need to do 4 x 30 mins supervised before I can do sessions above steady state. 

Summary for the week as follows:

Monday - 19.5 km's easy over hills. Included 4 x diagonals early on and 10 x diagonals to finish off.

Tuesday - 18 km's hills fartlek in 74:11. Followed by 1 km jog warm down.

Wednesday - 28 km's solid in 2:00:45 

Thursday - 5 km's including chamber assessment session. Increasing pace and incline in the chamber up to 12% / 12 km/h.

Friday - 15 km's including 12 in the altitude chamber (12 km's progressive effort in the chamber up to 15.5 km's per hour). Tough work in the chamber. Never sweated so much. Enjoyed it. 15.5 km/h feels like 17 or more I estimate.

Saturday - 35 km's easy - 2:36:11 over undulating hills mainly on grass. Last 2 miles in just under 12 mins (marathon paced effort).

Sunday - 10 km's tempo. 15 all up including warm up and warm down. Tempo 36:39. Initial 8 km's at marathon intensity (H/R < 153  - low 3:40's), followed by 2 km's threshold (H/R peaking at 161 - 3:31's). Average H/R - 149

136.5km's for the week.