AUGUST 20TH, 2024
I had a lot to do over the last few days so no running but back with a decent 5k effort.
- General Endurance: 5.0 km in 27:27
I set off slowly, a few brief surges here and there. It was already 21 degrees and humid so I found it hot over the last km and and a bit draining this time. I seem to be stuck in an endurance phase with all these long slow runs but if that's all I can manage right now it will have to do.
Achilles (left) a little sore afterwards.
AUGUST 21ST, 2024
- General Endurance: 5.0 km in 28:25
I wasn't in the mood to run and didn't feel like pushing much. So just an easy mid 28, ended feeling quite fresh even though it was a hot and humid morning. My achilles is still sore a bit but doesn't effect the run once it warms up - for now.
AUGUST 22ND, 2024
- Mobility, stretch, walk, short jog, race pace stride
- General Endurance: 2.5km in 12:15 (24:30 5km pace)
Today I decided to attempt a p.b. at 5km. My goal has been to hit right around 25 minutes exactly. I was 10 seconds under pace at 1.5km then at 2.5km I clocked 12:15. Then came some kind of fear about how much it was going to hurt by the end and I just ended up stopping.
I wasn't too disappointed with my mental lapse. I was really moving at a good pace. I will return to the approach I used before and gradually increase my distance towards 5km. So the next target would be to hit 3km in sub 15 minutes. Perhaps after the effort just a short rest then slow pace in the rest of the 5km.
AUGUST 24TH, 2024
- Mobility, stretching
- General Endurance: 5 km in 26:30 (P.B. by 4 seconds) 🥇ðŸ˜ï¿½
I didn't intend to try to set a p.b. I went out at a very reasonable pace, aiming for that easy mid 28 range. When I was 200m from the finish and saw that sub 27 was possible I launched a good kick to the end. The result, a pain free, comfortable new best time.
AUGUST 25TH, 2024
- Mobility, stretching
- General Endurance: 4 km in 19:56 - 24:54 5 km pace (P.B. by 1:06)
Once again I didn't intend to run very fast today. It is just sort of happening. Every half km I was splitting sub 25 5km pace right through 3km. My legs were perfectly fine but I was breathing so hard that I decided to call it a day with a big p.b. at 4km. It is only a matter of time before I get that sub 25 completed.
AUGUST 26TH, 2024
- Mobility, stretching
- General Endurance: 5km in 25:09 - (P.B. by 1:21)
My goal was to run 25 flat, but I'm going to consider this effort goal met. I was moving at a good even pace with periods of surge and other periods slower. I kicked the last 300m with what I had left and huge PB! Very pleased with that. I guess it's time for a new faster goal.
AUGUST 27TH, 2024
- Mobility, stretching
- General Endurance: 6.5km easy jog (not timed)