We`re picking up the faster paces since this week. The workouts that are planned in Detroit are still on the slower side. My recovery runs are executed around 4`20/K (sub 7`00 on a mile). The easy - but longer - runs have a pace around 4`00/K (6`24/mile).
On Tuesday, I had my first alactic anaerobic system training since a very long time. The feeling was still OK during the training. On Wednesday and Thursday this type of training was still slumbering in my quads. A typical effect of this workout.
On Saturday, I finally went out to the track the first time since our arrival in the US. At the Alexander Graham Middle School track, a 8x1K workout was completed. Seven out of the eight 1000 meters were clocked between 3`05 and 3`08. The one in the middle was a little bit slower. With an alternating 1` vs 3` recovery time (100m jog vs 500m jog), this was a nice workout.
The weekly mileage totals just over 100K (62.3 miles). This afternoon, a sunny recovery run completed the training week.
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