Mon: 10k easy
Tues: Strength session with Timmy, 8k run the arvo
Wed: 10k easy
Thurs: Speed session with Timmy's run squad. 12 by 60 secs (60 sec on/60 sec off). Ran with Durante, good to get a bit of speed in the legs. Calves were very stiff afterwards.
Fri & Sat: Rest Days to let the calves recover & recover from a hangover
Sun: Out with Timmy, Durante & Tom for a long run in centennial. Tom and Timmy started at 6.30am, Durante and I joined them at 7am. Ran for 1hr 28 min and covered just over 19k. The avg pace was 4.40 and I wrecked after the session.
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1 comment:
For fxxks sake Kanser toughen up - and give us the latest movie review?
When is the breakie after our long run on Sunday(poor Tom comes all this way for nothing) - Ask the BOSS?
Cheers
tim
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