In between programmes

[TheEd]

with a week to go you are able to juggle the days around as the training has come down a fair amount

ideally you look to put a paced run in before the 10k race of the 10th May

look to do 5k @ 10k pace when you can, before the 3rd May or after on the Monday

hope this helps

TheEd

[keith_w]

Hello Ed

Did the Fartlek Session today - 10 min warm up then 3 x 5min @ 10k pace with 1min easy with 10 min cool down. Set target of 4:45 - 4:50/Km and achieved that on each interval which was a big positive to me.

Split Time Distance Avg Pace
1 5:00.0 1.04 4:49
2 5:00.0 1.04 4:48
3 5:00.0 1.04 4:49

Legs felt good after yesterday's 10 mile run so something's starting to happen

Thanks

Keith

[TheEd]

Day 3 to Day 8 are tough intentionally, then with the come down in training, you should start feeling the benefits

so good to hear



TheEd

[keith_w]

Hi Ed

Went for the easy 40 mins today but came up 4 mins short

Tried to keep HR around 150 and pace around an easy 9 min/mile with a couple of hard runs up hill. Found it very easy and very enjoyable.

Distance: 4.04 mi
Time: 36:14
Avg Pace: 8:57 min/mi
Elevation Gain: 281 ft
Calories: 567 C
Avg HR: 151 bpm
Max HR: 167 bpm

Thanks for all your help and input

Keith

[TheEd]

all sounding positive

good stuff

TheEd

[keith_w]

Good evening Ed

Didn't run yesterday as work and weather got in the way, but went out this afternoon.

Plan was an easy 30/40 mins but my legs felt so good I just let them decide the pace and went with the flow and even had enough gas left to set my third ever fastest time on the final segment. Very happy with my performance which I'm convinced is down to the training plan. My Garmin lost satellite for a while so actual distance was 6.09 and the time was out slightly as well.

Time: 52:16
Moving Time: 49:55
Elapsed Time: 52:21
Avg Pace: 9:05 min/mi
Avg Moving Pace: 8:39 min/mi
Best Pace: 5:12 min/mi
Avg HR: 156 bpm
Max HR: 173 bpm


Split Time Distance Avg Pace

1 10:13.5 1.00 10:23 ( that's where the satellite lost signal)
2 8:28.8 1.00 8:33
3 8:51.7 1.00 8:52
4 8:47.4 1.00 8:51
5 8:50.0 1.00 8:51
6 6:38.2 0.77 8:40

I'm off tomorrow and am torn between an 8.5 mile trail run or a 10 mile plus road/lane run - any advice?

Thanks


Keith

[keith_w]

Hi Ed

Decided on the Trail run as I thought being off road might be good for my joints

It was a tough route but I really enjoyed it, though my legs are feeling it now

Distance: 8.77 mi
Time: 1:33:55
Avg Pace: 10:43 min/mi
Elevation Gain: 1,122 ft
Avg HR: 155 bpm
Max HR: 169 bpm

I would welcome some advice on when to start the next cycle. I'm working tomorrow and have a 6am start Sunday to time a cycle sportive. Next week I'm back van delivering so will have more energy and time to run in the afternoons. Saturday we go to Limerick for the run - I might have time for a 40 min or so run there that evening - and return by breakfast time on the Monday again giving me time that evening.

I'm then off all week.

Any suggestions would be welcome

Thanks


Keith

[TheEd]

recovery .. then Day 3 best planned for around Thursday

how can you juggle that around? 2k session is most important

hope this helps?

TheEd

[keith_w]

Doing day 3 on Thursday should work ok, then the 90 mins on Monday and the 6 x 1k on Wednesday?

[TheEd]

yes, that should work

have a grand weekend

TheEd