W4R3 a tough one.

[CookiesToCut]

A.A.R. needed after that run. W4R3:

1) that hurt. Legs heavy and painful shins and ankles much like in week 1. Why? Perhaps overtraining last few days, 50km cycle yesterday and best effort run the day before.

2) breathing heavy and muscle fatigue rapid. Why? Again overtraining. And 87% humidity. Recovery work hasn't been on point this week. Forgot roller and massage and stretching.

3)completed the workout. Mind in the right place. Managed to push through everything. Feels good.

Notes:

I need to hold myself accountable for my performance. Being honest with my failures and with what I'm doing well.

Today's run in the rain was very enjoyable despite what I've said above. I learnt a lot today and was able to use what I've learnt already to help me get through it. Pace was reduced but I did it. There will be bad runs. Deal with it.

Conclusion: I completed it. Acknowledged that recovery work needs improvement. Running in the rain is fun.

[Workingathome Graduate]

Well done on completing the run. It’s great that your are keeping notes about your runs, you will look back and be able to see how much you improve