"It's a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do." - Allan Sillitoe

Sunday, July 22, 2012

Melbourne marathon training - week 6 (recovery week)

120 km this past week. No doubles this week, although I did intend to but we went to the Art Gallery to see the Picasso to Warhol exhibition and stayed on in Northbridge for dinner.

Monday - I ran 16km with some strides. 10 x approx 110m which felt better as they went along. In the evening, I did a short km warm up and then about 8 short steep hill sprints with Ben.

Tuesday - a slightly cut back medium long run of 21km. Came back a bit quicker than I went out. 

Wednesday - a short lap of the Bridges (11km).

Thursday - regular medium long run with Rob. A little slower (4.32/km)and a little shorter (19.5km) this week.

Friday - 14km consisting of a 6.8km run @ 4:25/km avg pace then 10 x hill repeats at a controlled pace apart from the last one which I pushed a bit harder. 2km cool down. Felt really good on the repeats and felt like I could have gone for a decent run afterwards.

Saturday - 26.2km @ 4:16/km. Didn't plan this but ran the second part quite a bit quicker than the first without ever getting out of a steady pace. Averaged 4:04-4:05/km for the last 6km.

Sunday - 8.3km recovery run then ran the line at Ben's game.

Tomorrow will be an early tempo run and then a recovery run in the afternoon. I am aiming to get three doubles in this week with my medium long runs back out to 24 and 21km. Next Saturday's long run will be 34km with 19km @ marathon pace.

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