Zatopek Week 7 – Finding my feet

So this week is an improvement – 2 sessions that were a big step forward based on previous weeks. Hopefully things are starting to click now and I can come into form in time for Zatopek 10,000m in 3 weeks.

Monday – 66 mins home from work at 6.40/mile. Felt better. (10)

Tuesday – AM – 40 mins easy (5.5)

PM – 8 x 1k on the track off 90 secs. Felt a lot better and like I was running comfortably. Ahead of Yugi and Nipper only got away on last 2. 2.54, 2.50, 2.52, 2.56, 2.50, 2.52, 2.51, 2.48. (10)

Wednesday – AM – 77 mins easy/steady. Typo in my training program – should have done 90 mins. Never mind. Also had massage from training partner Nipper. Then I had a coffee from the trendy cafe in the physio building. It was nice. 6.54/mile (11)

Thursday – AM – 40 mins easy into work. (5.5)

PM – 60 mins with 2 x 7mins tempo off 5 mins. Ran with Nipper and kept it pretty relaxed. Tempos were 3.15/km or so. A nice old man came over afterwards and said “I bet you boys could run a 2.40 marathon!”.  (9)

Friday – AM – Pilates.

PM – 67 mins easy at 7.08/mile – (9.5)

Saturday – AM – Grass session – 5 x full lake (1470m). Felt pretty good and splits were close to my best times. Haven’t been at the front of group for a while! 4.28, 4.20, 4.19, 4.18, 4.14. (11)

PM – 45 mins easy at 6.57/mile (6.5)

Sunday – 2.17 long run. Legs felt really dead so just got it done. 6.31/mile. (21)

97.5 miles. A much better week. 2 good sessions, which had been poor recently. Finding my fast legs again!

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