21 in 1:53 hilly route and I was taking it easy. But I will be looking at that time as I proceed. Got rained on pretty good on Sunday but I did the 23K nonetheless. Will build up to 30K thereabouts. Purely for fat burning and of course, having a huge tank of Glycogen in my liver.
The 15K was in 1:10:45. I want to be doing a tempo every Thursday an intervals every Tuesday.
1__ 4:31.2
2__ 4:37.1
3__ 4:32.2
4__ 4:30.3
5__ 4:37.1
6__ 4:36.6
7__ 4:41.2
8__ 4:40.8
9__ 4:40.1
10_ 4:37.3
11_4:42.9
12_5:03.9
13_ 4:58.2
14_5:03.4
15_4:42.8
The 12K had 8x1000m in 4:10,4:06,4:07,4:08,4:15,4:07,4:11,4:12
I was very pleased with the intervals. I want to build up to 12x1000m then slowly start narrowing the intervals as I get stronger.
I have decided to be incorpoarting squats to make my knees feel better and more flexible and to strengthen my quads for downhill running.
I have also decided to start dieting - wanna shed some 9-10Kgs. I must go sub 20mins 5K in 2013 and I will stop at nothing. My problem has been sugar and bread so today is the last day of my dalliance with sugar and bread. I will be having them only once every seven days.
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