Journey to sub 33k...

[skeldol]

Cycle 1 over.

Week 1:
-35km run, 60 minutes on bike.
-5*2km @ 3:59 -only did 4 intervals as niggle made itself known.
-16km on the long run, 91 minutes

week 2:
-35km run, 60 minutes on bike.
-6*1km @ 3:56 -no issues with the niggle.

week 3:
-19km run, 40 minutes on bike.
-10*400m @ 3:33.
-5k parkrun @ 19:28.

The niggle seems to be improving. Its now down to a sensation rather than any pain.

Pleased with the 19:28 park run. Pace increased throughout the run (03:56, 04:04, 03:52, 03:49, 03:47). Max HR was 186 which is odd, I normally max out at 189/190 on a park run,rekon this must be due to the slow start.

Next week I am travelling wednesday & thursday so am going to do the 5*2k on the Tuesday.

I was going to do a long run today, mainly because I love the route so much, but decided I'd best get rid of the niggle before I run consecutive days, especially given teh 5*2k is only two days away. I'm keen to run both weekend days, that's the next step for me I think.

According to my 5k time I think my interval paces for cycle 2 are:
5*2k 4:00
6*1k 3:50
10*400 3:40

I'd be lying if I said I was going to aim for 3:40 on the 400s I rekon 3:35 to 3:30 more likely.

Cheers