In between programmes

[keith_w]

Exactly what I did

Went for an easy run at 10K +1 Min pace - primarily off road as my knees felt they could do with the rest. Weather was cloudy but dry

Distance: 8.84 km
Time: 50:31
Avg Pace: 5:43 min/km
Elevation Gain: 274 m
Avg HR: 146 bpm
Max HR: 160 bpm

Looking forward to the 5K Tomorrow night

[TheEd]

good stuff

enjoy

TheEd

[keith_w]

Hi Ed

Buzzing

Queens Baton Relay 5K - Really enjoyable race and a new PB to boot. Plan was to run a time trial with an outside hope of beating my 5K best down off the Great Orme on the Nick Beer. Was really pleased with my pace and a setting a new PB, on the flat by almost a minute. Weather was overcast and dry with a breeze at times, mainly behind

Distance: 5.00 km
Time: 22:12
Avg Pace: 4:27 min/km
Avg HR: 174 bpm
Max HR: 185 bpm
Avg Run Cadence: 176 spm
Max Run Cadence: 210 spm

Split Time Distance Avg Pace
1 4:25:1 1.00 4:25
2 4:28:2 1.00 4:28
3 4:28:8 1.00 4:29
4 4:29:9 1.00 4:30
5 4:22:3 1.00 4:22

ONWARDS :wow:

[TheEd]

congrats .. things can only get better

TheEd

[keith_w]

Thanks TheEd

Today went for an easy 3 Miles - Achilles were feeling tight and sore after last night's race so an easy stretch down the railway at 140 ish HRM pace. Weather warn and humid. Garmin didn't find satellite until into Mile 2

Distance: 3.07 mi
Time: 27:28
Avg Pace: 8:57 min/mi
Avg HR: 143 bpm
Avg Run Cadence:166 spm
Max Run Cadence:176 spm

All day first aid training course with m running club tomorrow, then a planned long run on sunday at moderate pace.

That sound sensible?

[TheEd]

back off completely .. no need for a long run tomorrow .. 20minutes very light will do the trick

let the body recover, so as to be able to get back to training proper sooner

easy does it

TheEd

[keith_w]

Hi TheEd

Felt much better after a rest yesterday so decided on an off road run today as I find trail running really seems to help my tired achilles.

Had a nice 10K planned but the devastation from the February storms had ruined my route and I ended up having to climb over fallen trees and through bushes to get back to something I could run on. Finished as planned down the Goldrush trail which was enjoyable. Weather was humid and overcast

Distance: 9.01 km
Time: 1:02:45
Avg Pace: 6:54 min/km
Elevation Gain: 284 m

Shall I work to the end of my third cycle this week or start a new one on Tuesday?

Thanks

[TheEd]

welcome to start Day 1 on Tuesday

enjoy

TheEd

[keith_w]

Hi Ed

New cycle started today!

Long Easy/Moderate Run - decided to run a route I used to use a lot with a big, long climb at the start, but haven't run for a few months as it was such a gorgeous afternoon. Tried to keep to 150 bpm average pace. Very tired legs by the end, but an enjoyable run.

Distance: 15.60 km
Time: 1:32:22
Avg Pace: 5:56 min/km
Elevation Gain: 390 m
Avg HR: 150 bpm
Max HR: 175 bpm
Avg Run Cadence: 140 spm
Max Run Cadence: 192 spm

[TheEd]

so have to focus on your recovery now before you consider the 2k session

most important

please provide feedback

TheEd