Week four is done with a little bit of a mixture this week.  Having done some longer tempo runs along with some walking to rest the legs in between these key runs.

The last run of the week was the toughest being only 10.7km in distance but had just under 700m of elevation gain. This was a good test to see where the legs were at. After the last climb on this run my legs were cooked, especially as I was running with my new running partner Rui Sequiera.

Rui is a very competent trail, ultra and endurance runner. Heading down from the last climb of hte day with my legs very heavy by that stage, I thought I heard him say “the next climb is the biggest!”. I instantly thought there is no way I can keep up with him for another huge climb.  After following him up the other climbs, staring down at his diamond shaped calves and watching him bounce up steep ascents I thought to myself this guy’s incredible!

It was then he followed up with “this run will be just over the hour”. When I looked down at my watch and realised we were only a few minutes away I thought “phew!”.

Total kilometers for the week were again around 90km with the total elevation up a little on last week as planned ast 2004m.

Week went as follows:

	TRAINING	DISTANCE	ELEVATION
Monday AM	Rest
Monday PM	Tempo Run	15.3km	356m
Tuesday AM	Easy run Ocean swim 10 min leg & core workout	6.5km 824m	96m
Tuesday PM	Easy Run	6.5km	96m
Wednesday AM	Easy Run Ocean swim 10 min leg & core workout	1.4km 840m	70m
Wednesday PM	Walk	4km	60m
Thursday AM	Easy Run Ocean Swim 10 min leg & core workout	4.6km 906m	66m
Thursday PM	Tempo Run Ocean swim	20.3km 749m	326m
Friday AM	Walk Ocean Swim 10 min leg & core workout	5.9km 502m	92m
Saturday AM	Tempo Run 10 min leg & core workout	15.4km	348m
Sunday AM	Warm up Run Trail run Warm Down Run	2.9km 10.7km 2.9km	68m 688m 29m
TOTALS		Running  95.5km Swimming 3072m	2004m

 

 

 

 

 

 

 

After the next couple of weeks training I will be increasing the weekly distance total to around 100km with elevation increasing gradually week by week.

After my second four week block of training (first four weeks being base training), I am happy with my noticeable difference in leg strength and aerobic capacity. I will introduce a small amount of speed work after next week to mainly help with leg strength, but also with speed.

Till next week, Happy Running.

Andrew.