My optimistic target of 35mins

[Little Ted]

Hi TheEd

Mileage has really dropped off this last week what with one little niggle or another...the calf muscle seems to have responded well to icing and massage and now the only thing is a little pain near the shin bone. I do some strength exercises for my shin muscles because I've suffered there in the past. Feels OK right now after the relative rest. Let's hope it holds up as I get back into the schedule. What I have managed though this last week is:


Thursday 8th April

Time 41:08
Distance 9.64km
Av Pace 4:16/km
Av HR 177

Saturday 10th April

Time 32:00
Distance 7.15km
Av Pace 4:28/km
Av HR 166

Sunday 11th April

40 minutes on the static bike with an average HR of 132

Tuesday 13th April

Did the 400s session on the track. Still finding these hard to get right but didn't sprint them like last time. The blustery conditions on the track make these hard to judge...I'd be around 39-40 secs at 200m but somehow around 86 at the end without seeming to slow down :S Got closer to the mark towards the end. Hopefully next time it won't take so long to hit the target.


Rep_ Time___Av____Max___After rest
1___ 1:28___163___171___126
2___ 1:27___148___169___133
3___ 1:26___170___180___143
4___ 1:26___172___181___144
5___ 1:24___175___184___146
6___ 1:24___176___185___139
7___ 1:24___176___187___147
8___ 1:25___176___185___147
9___ 1:24___173___185___146
10__ 1:25___174___185___144


Ta

Paul

[TheEd]

you going down towards race day now, right?

so all is done and then time to race

Rest day before race

then 6 x 1 min fast @ race pace with 1 minute easy in-between

ask for clarity

light 20 minutes before the 6 x 1 min .. so tomorrow light 20 minutes

Hope that's it?

TheEd

[Little Ted]

Hi TheEd

Next race is still a couple of weeks away on May 3rd. I'll stay on schedule until the week before then?

Ta

Paul