26.2 km in 2:21:13 (5:22/km) giving 80 km for the week
Nice complement to yesterday's effort by getting out for the longest Sunday run in a good while. Pretty gentle pace for the first 20 km, but picked it up over the last couple of 2.5-km laps. finished feeling like I was ready to finish, especially in the hips and upper legs, but still running reasonably strong. The 80 km in the tank should pull back some of the damage done the week before, particularly with those two fairly good quality interval sessions in the mix as well as quite a few of the other km spent at close to 80% of HRmax aerobic pace. There is probably enough time for it to feed through into an improvement in speed for the ekiden, especially with another similar week coming up, then ease back the week leading into the race. I have Namban ekiden the day after the company ekiden, so that will be a fun weekend of racing...and social activities...
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About Me
- Stephen Lacey
- Born in 1963 under a camphor laurel tree beside Bilambil Creek, I now live in Tokyo with my Japanese wife and three sons. I started running in 2002 and my addictive personality soon clasped this foolish pastime to its bosom. I am also an enthusiastic amateur brewer and have won a few competitive home brewing awards in my time. Diagnosed with non-Hodgkins lymphoma in 2015, today I can no longer run, and my blog posts are more likely to concern the waxing and waning of my condition.
2 comments:
80k - a very nice total for the week steve - that speed work yesterday was pretty nice too....
I'm starting to wonder if you are in this more for the fitness or the socialising :-)
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