How to train

[Raginglynx]

Yesterday I ran the 1 hour easy, which felt good. I managed to keep a low heart rate

Day 13, sub 40 10k - 2nd round
1 hour easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.53 1:02.10 5:54 129 147 90

[TheEd]

is the onset of the cold almost gone, as there seems to be a lot of bugs floating around

TheEd

[Raginglynx]

All traces of the cold is now gone

But we had a daughter tonight, so I didn't run today and I won't probably run tomorrow

How should I compose the rest of the week? I think I will be able to run tomorrow again, then we'll be home and set again

All the best!

Christian

[TheEd]

Congrats on the birth of your daughter Christian

blessings

TheEd

:jive:

[Cursor]

Stort Grattis Christian!

//Cursor

[Raginglynx]

Thank you, both of you

[Raginglynx]

Hi!

Now I'm back again in the running business, made the 1 hour run today

So how should I schedule next week?
I have a probable race next saturday (28/2), that means it's one week after the program race day.

I'm not sure I will be able to participate, it depends on how everything is at home. It's harder to travel with a small baby so we'll see.. But I still plan for it and hope for it

Day 16, sub 40 10k - 2nd round
1 hour easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.43 59:52 5:44 135 172 92

rgds,
Christian

[Raginglynx]

Bad conditions out there today. I also had difficulties because of my digestion problems and I've felt the niggle in the left tendon on the back of the thigh now again these past couple of days. It doesn't get worse though, and I only feel it sometimes. Mostly when I only walk, not run.. But sometimes when I run faster..

Day 17, sub 40 program – 2nd round
30min easy 6x1min fast with 1min slow – 1min @ Race Pace
Lap Distance Time (min) AvgPace AvgHR MaxHR HR After 60 sec easy
1 5.22 30:00 5:45 129 140 -
2 0.251 1:01 4:02 157 167 146
3 0.267 1:01 3:49 165 172 151
4 0.263 1:00 3:51 167 175 153
5 0.263 1:01 3:51 166 175 152
6 0.261 1:00 3:51 164 173 152
7 0.257 1:01 3:56 170 176 155

[Raginglynx]

An ok 4k time trial. The last 2k were a plague because my digestion issues. I had to stop and walk several times on the way home :S
The niggle in the back of the leg didn't show up today, though..

I felt all through that I had much more energy left - especially during the last 2k's - It wasn't the limitation in speed that kept me back there..

Day 19, sub 40 program - 2nd round
Race day up to 15K , 4k time trial
Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.00 3:49:42 3:49 159 171 93
2 1.00 3:57:85 3:57 171 175 94
3 1.02 3:59.13 3:56 177 183 94
4 0.98 3:46.93 3:52 181 185 94
TOTAL 4.00 15:33.33 3:53 172 185 94

[TheEd]

as long as you content about this then it is a positive result

take into account the changes in the house and you will realise there is an adaptation process to take into account

nice going

TheEd