Week 3 of 12 is nearly half way through the build phase and the volumes are starting to increase. The total distance for the week (not including extra curricular running) was just over 40km.
- 3 x 10min tempo intervals, with 2 minutes recovery
- 8km endurance/easy
- 6x 2 minute threshold intervals, with 90 seconds recovery
- 10km endurance run
The first two weeks started with a recovery run, this week and for the rest of the build phase, the first run is tempo intervals. I struggled with this run, I suspect it was lack of sleep but looking at the heart rate data I was only in the tempo zone for 26 minutes (out of the required 30).
It felt good to be running easy in the second set, 8km of easy running on the cycle path in the early morning.
The 6x2 minute threshold intervals were approximately 500m each or 4min/km. In order to hit the 1h24m goal time on race day I’ll need to average 3:58 per km, there’s a lot of work to do between now and Feb-11 if that goal time is going to be achieved.
The end of the week saw some exceptionally hot weather roll in, which lead me to putting off the run until 6:30pm, I was again away from home and used the lime stone circuit in Manea Park [pictured], with the shade and shelter it ended up being quite pleasant.
I weighed myself again on Tuesday and I was 67.0kg.