Build Up Period

[OsirisD]

Hey Ed,
Temperatures were in the 38-42 range Friday and Saturday... it was awful. Today was also very hot(36-37) but now it's raining and it's a bit cooler. It will be a bit cooler next week also .

Below you can find the summary for this week:

Day 9 - 60min easy; 10.48km @ 5.44/km @ 146 bpm avg @ 23 deg C(I ran at 7 AM)

Day 10 - 75min easy; 12.68km @ 5.55/km @ 148 bpm avg @ 36 deg C

Day 12(morning) - 5km paced; I wanted to go 5s faster each lap like last time, but I started too fast for 1'st km and had to slow down in the 2'nd. I ran in a park, not on a race track like last time, so GPS wasn't so accurate for pacing.

5km, 20:51 @ 4.10/km @ 171 bpm avg @ 28 deg C:
* km 1 - 4.14
* km 2 - 4.20
* km 3 - 4.12
* km 4 - 4.06
* km 5 - 3.58

Day 12(evening) - 22km bike ride @ 150 bpm avg @ 38 deg C

Day 13 - 12km trail run; 72 min @ 6.02/km @ 163 bpm avg @ 34 deg C, with 320m elevation.

All for now! Will update after the 400m session next week.

P.S. Thanks for the pep talk!