It is fast approaching on final's. And so it will look rough:
morning, with Morat-Fribourg, a Swiss classic about a good 17 miles on the program very wavy. Because full throttle is announced. So that the whole more than is good marathon, I will run for an hour in advance loose. Included is Dali, my protege in terms of Ironman. He gets there, the Kona-polish.
Next weekend I tingle to Cologne at the local Marathon again to scrub kilometers. Whether comfortably again, like last week in Berlin or in the 3:45 min / km marathon pace and premature exit, I decide later. The last few weeks are once again long intervals in the 3:30 pace it with short breaks and long runs at marathon pace tempo on the plan.
And this was the last, from Monatg rather quiet week in Detail:
23.9. 65 '(16k), 45' TDL
24.9. 195 '(42k)
25.9. Pause
26.9. 45' K
27.9. 65' (14k); 45' K
28.9. 65' (14k); 45' K
29.9. 60' (13k)
30.9. 85' (19k); 45' K
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