Slowly Returning to Normal Routine
Distance: 8.0 km
Time: 46' 18"
Rate: 5' 47" per km
Weather: mostly sunny, temp 17 degrees, humidity 25%, wind NW at 25 kmph
Week: 18.0 km
Sept: 269.85 km
Year: 3656.2 km in 39 weeks at 93.7 km ave per week
This week marks the return of the routine to normal, maybe not the distance or pace. Still feeling the effects of the long run, but with some nice weather the enthusiasm is returning.
A very gentle run home for lunch via the river track. I still have a slight sore spot below the right ankle which is better on the flat surface of a bike path than on a rougher dirt track. Hopefully that will disappear soon as bike paths are not my favourite surface.
Normal routine is something like Monday, easy run home for lunch, 8- 12 km, Tuesday, stay at work, longer run 15 km building up in distance, Wed, same as Monday or tempo run, 12-15 km on grass or gravel, Thur, bike ride with group from work, Fri, same as Monday, easy run home, Saturday, long run increasing in distance from 20 km up to 60 km by end Nov. Sunday rest day or maybe temp run at oval after soccer has finished.
Two more easy weeks then time to up the rate. I have asked John K and Dianna S to crew for me at C2K, and kick me along when I need kicking. Hopefully they won't be out there too long, at least under 2 days.