First goal..sub 20 min. 5k

[TheEd]

repeat the 6 x 1k session, so at least you have something in the tank before you go

chat after your return

enjoy

TheEd

[Andy]

I'm still here for this week Ed, so can do a full week's training..fly out on the 5th.

Andrew.

[TheEd]

6 x 1k tomorrow

same pace as last week

Rest Wednesday

Thursday .. 30 minutes easy with last 10 minutes faster

Friday .. Rest

Saturday .. 1hr with last 15 minutes quicker

how's this look?

TheEd

[Andy]

Looks good to me, thanks so much.

[Andy]

Hi Ed,

Back from a lovely break.

How shall we re-commence?

Cheers

Andy

[TheEd]

you could look at doing a 4k time-trial to see where we stand and then move on from there

what say you?

Cheers

The Ed

[Andy]

Hi Ed,

Sounds good to me.

4km completed in 17 mins today.

I have a run locked in for 4 weeks time (Sunday, July 15th) so that's something to work towards.

Thanks,

Andy

[TheEd]

4k @ 4.15 per k .. do you have any other km splits so we able to see what pace you went out at etc, please?

long run for the weekend

1hr easy with last 15 minutes quicker

and if you able to provide feedback thereafter we can start looking at the sessions for next week and the run down to the event

Cheers and have a great weekend

TheEd

[Andy]

Hi Ed,

I held a very similar pace throughout the 4km - last km was slightly quicker (say 4:00), but not significantly so.

No problems after the long run today so looking forward to a productive few weeks.

Speak soon,

Andy

[TheEd]

nice to hear ... what distance is the race on the 15th July, please?

Cheers

TheEd