A good week

After and easier week last week, I was looking for a bigger week this week.

Mon: 8k recovery run form Spit Junction to work in 37:54 @ 4:58 (148)

Tues: 10k Anzac Bridge loop in 46:25 @ 4:51 (156)

Wed: Gate to gate 4 x 1k intervals. Done in 3:31 (166), 3:30 (180), 3:39 (179) & 3:37 (180). Best set of intervals I have done. Lost concentration on the 3rd rep. All up 9k.

Thur: 14k run to work in 64:14 @ 5:14 (150)

Fri: 10k cahill run with IHS and Lachlan in 47:46 @ 4:46 (154)

Sat: Ride with Paul to Church Point and back to Manly to meet the family for breakfast. Haven't ridden for a while and it showed as I struggled. Paul has a new hot bike which look awesome. All up 46k in 1:49 @ 25.6 (138)

Sun: 25k run around Manly loops - 5k easy, 5k tempo, 5k easy, 5k tempo and 5k easy. Although it was a tough run I enjoyed it as I had the 5k small targets and the time went really quickly. 5k Splits were:

23:00 @ 4:35 (148)
20:13 @ 4:02 (171)
24:40 @ 4:56 (157)
20:50 @ 4:10 (170)
23:19 @ 4:59 (156)

Total of 25k in 1:52 @ 4:32 (160)

I was really happy with the run. The second tempo session was tough but I was happy to keep all easy sections under 5 min pace.

Week total of 76k and 46k on the bike. With a couple of hard sessions in there, a week's training doesn't get better than that. Must be inspired by the Olympics.