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.

7 Comments:

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 fine...my 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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