08-05-2010, 11:04 AM
Hi TheEd - hope you are having a good weekend.
I did the long run;
25k total in 1:51:58
21k easy - ave hr 132 / ave pace 4.36 - felt good today. The HR included max at 141 on the 2k climb at half way point and was at 127 frequently on the flat during the 1st 10k.
4k at HM pace - ran last 4 in 15:23
3.47 - ave151 / max 156
3.57 - 154 / 158
3.47 - 156 / 161
3.51 - 156 / 159
felt pretty good to be honest. It was on a flat trail into a stiff breeze during the tempo part. I think I lost concentration, due to a low bridge and oncoming dog walkers for a minute during 2nd kilo -explaining the slower split :duh:
Felt good enough to have carried on at the end,which was an unexpected surprise.
Enjoyed this run a lot and will cover 90 kilometers this week.
The 21k race is in 2 weeks. Please could you help with a few questions? How do I train next week (is it normal week 2?) and what is the taper going to look like in week 3?
I enjoyed my post run coffee and cake today :jester:
Many thanks ... Dave
I did the long run;
25k total in 1:51:58
21k easy - ave hr 132 / ave pace 4.36 - felt good today. The HR included max at 141 on the 2k climb at half way point and was at 127 frequently on the flat during the 1st 10k.
4k at HM pace - ran last 4 in 15:23
3.47 - ave151 / max 156
3.57 - 154 / 158
3.47 - 156 / 161
3.51 - 156 / 159
felt pretty good to be honest. It was on a flat trail into a stiff breeze during the tempo part. I think I lost concentration, due to a low bridge and oncoming dog walkers for a minute during 2nd kilo -explaining the slower split :duh:
Felt good enough to have carried on at the end,which was an unexpected surprise.
Enjoyed this run a lot and will cover 90 kilometers this week.
The 21k race is in 2 weeks. Please could you help with a few questions? How do I train next week (is it normal week 2?) and what is the taper going to look like in week 3?
I enjoyed my post run coffee and cake today :jester:
Many thanks ... Dave