Mon
AM: 9.6km {4 x 2.4km(5mins interval) 10:20, 10:31, 10:23, 10:39}
PM: 10.5km barefoot
Tues: 10.5km barefoot
Wed: 7.2km {3 x 2.4km(5mins interval) 10:22, 10:31, 10:59!@#$}
Thurs: 11.2km barefoot
Fri: 8km {800m warm-up, 3 x 2.4km(5mins interval) 10:04, 10:08, 10:08}
Sat: 14.7km barefoot
Got to keep my intervals below 10:30 the next time round. Strong finishes for 10kms on Mon and Tues. Was overtaken by this thin caucasian guy on Tuesday and decided to follow him. Well, at least for quite awhile. When we were side by side for some time, he remarked "You are good!". I replied " You too!". 2mins later, my soles just could'nt take the speed anymore and I fell back. I reckon he should be of a 3hr marathon level.
Weak on Wednesday and feeling the strain on right calf and right quads due to racing with a stranger on Tuesday.
Managed to run on Saturday despite a stomach upset since Friday night, but did not want to push it. Overall a decent week and I am happy.
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