22-01-2013, 05:12 PM
Iôll keep long runs up to 12km for now. As an extra info, on Dec 31st I ran a 15km race with some friends at an easy pace (1h32min). Back then I also had stiff calves and I took 2 days off. This time, only needed one day off.
My last sessions were:
Took a day off on Thursday (day 09) and Friday (day 10). The reason was I didnôt want to keep high mileage over two consecutive week on this first cycle.
On Saturday was the 5k paced. Controlled pace, nice run at the beach (2,5km with an U-turn) . The splits are below:
Jan 19th 5K paced run - Day 12
Afternoon run
Temp:24C
Rep|Time
01|04:26
02|04:26
03|04:30
04|04:24
05|04:26
Tot|22:12
On Sunday 1h easy (10,1km) and yesterday 30min easy (5,05km).
Cheers
MMS
My last sessions were:
Took a day off on Thursday (day 09) and Friday (day 10). The reason was I didnôt want to keep high mileage over two consecutive week on this first cycle.
On Saturday was the 5k paced. Controlled pace, nice run at the beach (2,5km with an U-turn) . The splits are below:
Jan 19th 5K paced run - Day 12
Afternoon run
Temp:24C
Rep|Time
01|04:26
02|04:26
03|04:30
04|04:24
05|04:26
Tot|22:12
On Sunday 1h easy (10,1km) and yesterday 30min easy (5,05km).
Cheers
MMS