I started with a rest day on Monday and an easy 4 miles on Tuesday, tapering for the 5k. My body didn't like that - I got cramp in my calf on Tuesday evening after I showered. I'm not used to resting!
The 5k went very well. The report is linked below. A new 5k PB and what I believe is the club record.
Thursday was our club handicap: 7.5 miles of mixed terrain over 4 footbridges and 12 gates. I pushed hard and got a 40sec PB, but still was running below marathon effort, even though I was touching 7:15/mile on the road bits. I need to do a marathon pace test soon to assess my condition - I think I'm in good form!
By Saturday I was feeling a bit depleted, but on Sunday ran the Salisbury 54321 trail marathon feeling really good. It was nice to finish a tough 28 miles feeling so fresh. The down side was that something I ate afterwards, maybe the chicken panini, disagreed badly with me and I had a bout of S&D on Sunday night, leaving me feeling a tad weak. I've recovered well though - a 24-hour wonder.
An easier week for me this week in quality terms but I'll keep the quantity going with lots of doubles.
| Monday | Rest | ||
| Tuesday | 4 miles | easy run 108bpm 8:54/mile | Resting for the 5k, but my body's not used to it - I got cramp in my calf after my shower! |
| Wednesday | 7.1 miles | Promenade 5k 20:22 152bpm 6:33/mile | km splits: 4:05 4:09 4:07 4:00 3:58, HR splits: 139, 152, 155, 155, 158 |
| Thursday | 13.3 miles | am: 4 miles easy pm: 9.3 miles - 7.5 mile club handicap 58:19 | 2nd PB in 2 days. HR splits: 132 146 135 140 139 139 139 141, so still below marathon effort |
| Friday | 9.6 miles | am: 4.4 easy pm: 5.2 easy | |
| Saturday | 6 miles | Easy run 9:28/mile | Feeling quite tired/carb depleted |
| Sunday | 28 miles | Salisbury 54321 trail marathon 10:28/mile | Fun! |
| Total | 68 miles |
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