|8/15||a.m 草地 16.1k (4:28/k)|
|8/16||a.m 越野 18.5k (4:23/k)|
|8/17||a.m 4k, 100m x4, 馬路 1k x5 (慢跑0.5k): 3:13, 3:14, 3:12, 3:13, 3:12, 4.6k|
|8/18||a.m 草地 10k (4:26/k)|
|8/19||a.m 越野 10k (4:25/k)|
|8/20||a.m 4.5k, 100m x5, 起伏馬路 10k (36:02, 3:36/k), 7.5k|
|8/21||a.m 越野 26k (4:30/k)|
里程數 119.2k (4:24/k)
|8/15||a.m grass 10M (7:12/M)|
|8/16||a.m XC11.5M (7:04/M)|
|8/17||a.m 2.5M, 100m x4, road 1k x5 (jog0.5k): 3:13, 3:14, 3:12, 3:13, 3:12, 2.9M|
|8/18||a.m grass 6.2M (7:08/M)|
|8/19||a.m XC 6.2M (7:06/M)|
|8/20||a.m 2.7M, 100m x5, hilly road 6.2M (36:02, 5:47/M), 4.6M|
|8/21||a.m XC 16.1M (7:15/M)|
Mileage 74.5M (7:04/M)
There were two workouts and an easy long run this week.
On Wednesday, it was a VO2max workout. Because it wasn’t too windy, so I did this one on the flatter part on John Kennedy Drive in Golden Gate Park: point to point 1k for 5 times with 0.5k jog in between. I jogged to the Spreckels Temple of Music, did some drills on dirt and strides, then started to run the workout. The planned pace was between 3 to 5k pace. I didn’t really pace myself, just run with hard breathing, sometimes chased bikes. I turned out I ran each rep evenly with heart rate over 160 bpm. Quite satisfied with the effort.
The tempo run on Sunday was run at Lake Merced. Actually, I hadn’t run this kind of tempo for a while, mostly run by doing races or by interval way. This time really appreciate Mei riding bike with me that we didn’t need to spend time and money to travel to a race for this workout.
Started from home headed to the lake, followed by some drills than the tempo. The plan was running 10k/6.2M. I checked the auto lap by GPS every 1k/0.6M. The first k was 5:30/M pace which was too fast for a slight uphill, so I turned down a little immediately. I ran the following slight downhill at 5:40/M pace. Then came into the continuously uphill section, I started to run with more focus. The pace at this part was around 5:50/M, some steeper part was 6:00/M pace. Finally reached the last K which was downhill, finished up at 5:28 per mile pace.
I panted pretty heavily during the last part, but not reaching the limit. The more tired part was the cool-down: 4.6 miles of uphill…ha!