Week 4

Results for Week 4, destination Canberra.

Total Ks 68 versus plan of 65
Hill Workout 12K at 4:58 min/K (the summit climb was 5:30 up and 4:23 down)
Yasso x 4 at 3:38 min/K or 2:55 for the 800m
Mid-week run up to 16K @ 4:38 min/K
Tempo 6K at 4:14 min/K
Long Run 20K @ 4:47 min/K (With added challenge of numerous beers the night before)
Average pace over the week 4:47 min/K

In summary, it was quicker and the longer runs cut back according to plan so that the legs can recover a bit.

Monday's pacing run for Katy finished with her telling me something like "I hope your leg tendons snap and fly up like roll-up blinds".

The plan for week 5 is pushing the weekly km's over 80K finishing on Saturday with The River Loop starting at 5am with Tesso, Geoff, Glenno, Tara, Ciaren and a few others. I plan to keep with the group and then stretch it out at the end.