Monday, February 06, 2006

Week 3

Results for Week 3 of the Canberra Quest are not quite as flash ... something about starting a new job and missing the Yasso section and substituting it for a fine french meal with free cake for birthday celebrants

Total Ks 69 versus plan of 77
No Tempo, No Yasso
Hill Workout 12K at 4:55 min/K (the summit climb was 5:37 up and 4:03 down)
Mid-week run up to 18K
Long Run 5K short of 30K
First ever Interval/Fartlek's 6x60 sec @ 3:37 min/K & 6x30 sec @ 3:27 min/K
Average pace over the week 5:06 min/K which is slower but due to longer runs and shorter speed work plus introduction of hills.

Monday I do a pacing run for Katy which I really enjoy. She is coming along very strongly now and seems to be over the stress fractures she nursed through 2 marathons last year. I have also found the change in program a good way to keep fresh and motivated. The plan for week 4 is to cut back the longer runs but still progress the speed work before pushing the weekly km's over 80K in week 5.


Blogger Tammy said...

Good plan! Gotta cut back the duration/volume to recover from the weeks prior, but it's still ok to keep some intensity.
(listen to me... do I think I'm some kind of expert now or something? geesh.)

2:46 am  
Blogger CJ said...

I think the substitution worked well - I'm often improvising like that!
Lady CJ

7:23 am  
Blogger IHateToast said...

coming along ass! it's painful to run behind a guy who...
1) clearly is running very slow at the same pace i'm about to eject my viscera orally, and
2) quacks.... see duck. as if i need to have this problem while i'm gasping for CLEAN air.

5:50 pm  
Blogger Black Knight said...

Despite the substitution and the 7 km less I think you made a very good job

6:47 pm  
Blogger psbowe said...

LOL about what Katy said! It'll get better..

4:10 am  
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