My 21k Training

[TheEd]

its because you not doing the full cycle

you racing next week are you not?

TheEd

[Ciaran]

Ah right. No, I'm not doing that race now. I'm just in training until the half-marathon on the 11th May.

[Ciaran]

I guess I'll do 4x2km at 5:20? What do you think?

(Oh, I started on Monday too so my interval session is tomorrow (Wednesday).)

[Ciaran]

So I did the 4x2km at the following times.

Lap 1 - 10:12.89 - HR - 146
Lap 2 - 10:11.44 - HR - 146
Lap 3 - 10:13.63 - HR - 152
Lap 4 - 10:10.68 - HR - 150

I took 1 minutes rest in between each interval.

Feeling pretty good with it but I guess the long run on Friday will really tell me more :p

[TheEd]

nice Ciaran .. if you coping with 60 seconds Rest then rather consider running 5 seconds per k faster to make the session more beneficial

nice going

TheEd

[Ciaran]

1hr 45mins again today. 19km.

Here's the link.

http://connect.garmin.com:80/activity/477651090

Felt like crap mind you, I've had the sniffles all week and 3 or 4 times I felt like stopping.

I guess if I was in better form I might have been a little faster so that gives me good confidence for the race in 4 weeks time that I'll hit under 1:55 and maybe even get close to the 1:50 mark.

[TheEd]

here's hoping you can get the balance right .. sniffles can often mean that you reaching top shape .. try treat and bounce back

4 weeks to event should still work out for you

TheEd

[Ciaran]

So, a bit of catching up to do.

Last weekend was terrible to be honest and so was Monday but I still managed all the sessions bar one 30min easy last Sunday.

Here are the 5x1km times.

Lap 1 4:50.72 - HR - 144
Lap 2 4:57.68 - HR - 148
Lap 3 4:58.51 - HR - 148
Lap 4 4:59.99 - HR - 150
Lap 5 5:02.60 - HR - 151

Then the two easy runs and yesterday I did a PB in my 5km of 23:54. I was delighted at that time.

Now off for an easy 10km.

[TheEd]

congrats on the new 5k time Ciaran

here's to a great period of running

TheEd

[Ciaran]

Thanks Ed. I'm feeling good about it again after those 10 or so days or sniffles. It really knocks the motivation out of you!

So here's my Fartlek session from yesterday.

Lap 1 - 5 Mins - 5:02/Km - HR - 143
Lap 2 - 1 Min - 5:43/km - Hr - 145
Lap 3 - 5 Mins - 5:05/km - Hr - 150
Lap 4 - 1 Min - 5:44/km - Hr - 147
Lap 5 - 5 Mins - 4:57/km - Hr - 153
Lap 6 - 1 Min - 5:53/km - Hr - 150
Lap 7 - 5 Mins - 4:57/km - Hr -154
Lap 8 - 1 Min - 5:50/km - Hr - 152

So my question now is where do I pick up the plan from?

You said I'm to do week 2 and 3 now again but from what day number do I start on? Today was day number 16 for me on the current cycle. What should I do for the rest of this week and what day number should I pick up on from this weekend when the raceday is May 11th?

Thanks for all the advice.