10.4 - 16.4 planned 48 km, done 49,3 km
A good week in general, just had to work lots and had to seize every opportunity for a run. But i guess i made it even if i needed the last extra run to catch up on the mileage.
The 22 on monday felt really really easy, and as pissed as i was with my PRG result i wasnt going for a revenge, it just turned out to be a relatively fast training run and so at 12 k i thought i might try to make sth out of it. But even then i didnt push it until the 16th km. So i can safely say that 1:43:30 is slower than what i could if i really tried hard. After the Marathon training is over i will give it a shot to make a PB on 21.
10 SUN Pause / Alternativ training
11 MON langer Lauf Dist: 25.6 km in 5:37 min/km
22 km in 1:50. On the treadmill, intervals (5x 3 min at 14.5) between 5 and 10km, then std 11,6-8 km/h. 16-21km racepace. Halfmarathon time 1:43:30 and I didnt even try hard. Would have done more but lacked time but i give it green because of the intervals. Worked out 15 min on my upper body then.
12 TUE Pause / Alternativ training
13 WED leichter Lauf Dist: 11.2 km in 5:37 min/km
9 km in 46 min. Home from work with a small walking patch (had to write an urgent sms). Very hot and sunny.
14 THU Pause /Alternativ training
15 FRI Tempo- dauerlauf Dist: 11.2 km, inkl.Aufwärmen; 8 km in 4:47 min/km; Auslaufen
7 km in 33:50. To work on the track of the 63, boarded at Makro and got off at Lidl, went on to the bikeroad and did some workout (belly and side) on the lake upon arrival. Good speed too. WOuld have done more if i hadnt left late :(
16 SAT Pause /Alternativ training
11.3km in 58 min. As little by little i lost 10 kms during the week and i didnt want to finish this week in deficit again i just added this run to save it. Went a nice round around Turany with lots of deroutes. I did it in the evening and smooth warmish weather, very pleasant!