Wednesday - 18 km's in the altitude chamber.
Thursday - 5 km's jogging
Friday - 1/4's x 8 (200 jog recovery). Ran at the gym, but had to wait till nearly closing time for a turn on the treadmill in the chamber. Ended up cycling for a bit whilst waiting. Got bored with the cycling so ended up and running on the treadmill outside. Only managed to get the final 4 reps in whilst in the chamber.
Saturday - 6000 tempo - 20:56 on grass. Nothing flash but held my pace and picked up a little after 3000. Felt flat, probably back to around 80% health.
Sunday - 30 km's in 2:09, included 3 x 2000 (500 jog recovery) after 20 km's. Went a little too hard on that first interval. Dropped off the pace on the 3rd interval. (7:00 / 6:58 / 7:16).
Only 80 km's and 6 runs for the week.
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