Distance 95 km
It is good to get over 90km for the week again after struggling recently. I have decided to put my Marathon Paced Sessions on hold until I feel better. Next Sunday I have the Ohtawara Half Marathon so that will serve as an MPS.
This week I enjoyed a couple of MAF paced runs before returning to some intervals on Wedensday. Our track was closed so we ran in Yoyogi Park. My splits were better than 2 weeks ago at 3:49/3:47/3:48/3:57:3:56/3:59 which was probably due to the cooler weather but still good.
On Sunday I did my first tempo run at about 156 bpm with Jon M from my club. I had run a 21km MAF on the Saturday so I was a little tired but all in all I was happy with the result.
Monday is another holiday in Japan so my plan do another recovery run and try and knock out another 6 runs during the next week, although the total distance will be less with the half marathon on the Sunday.
Monday Aerobic 18.0 km
Tuesday MAF Test 15.2 km
Wednesday Intervals 14.0 km (6 x 1000m)
Thursday Recovery 5.3 km
Saturday Aerobic 21.7 km
Sunday Tempo 20.8 km