I just finished a 10.453km running that lasted about 0hh:47mm:48ss !
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Whole day off with the family, but at the end I managed to find a moment for escaping...just before the sunset around 19:30h.
My plan as usual on the weekends is to perform a longer run, usually aerobical, but feelings have been so good that I did 9 Km in progression, starting at 5'30"/km and ending at 3'54" the ninth. After that, I completed the session with 1 km more of cool-down jog and some soft stretching.
As a result a I did 10km in about 46' which is not bad.
The next week, starting tomorrow, is a "lighter" week since I have planned only one hard workout for Tuesday noon. After that day, only a Run on Hills on Thursday and the typical long flat run on the weekend...
Training needs always balancing, you cannot keep loading the body with the same intensity, so, adding lighter weeks in the plan is very important in order to foster the proper adaption of the body towards higher fitness levels.
Keep on running!
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