Started sub 45 for the first time

[virtual runner]

Thanks TheEd.

I just want to mention that this wasnt a race.

I ran this 10k alone on the track.

[virtual runner]

Hi TheEd.

Today I did 6x1km with 90sec rest(I take longer rest).


1.) 4:11.5 159 167

2.) 4:09.2 162 171

3.) 4:09.1 165 172

4.) 4:09.2 166 174

5.) 4:08.8 168 174

6.) 4:06.3 169 176


My min. HR during rest were 115,126,129,131,135,124.

Notice my last min HR, it is always lower then the previous one. Strange?

[TheEd]

often the athlete feels relaxed when they realise it is the last 1k of the session

maybe for you as well



TheEd

[virtual runner]

Seems legit

[virtual runner]

Just a brief report.

I ran a 5k PB


Distance: 5.00 km
Time: 21:23
Avg Pace: 4:17 min/km
Temp: 23℃


1 4:09.1 161 170
2 4:19.9 171 173
3 4:18.4 174 176
4 4:20.0 177 179
5 4:15.7 178 180

It was hot for my standard so I am pretty sure I can go faster in little colder temperature.

[TheEd]

sub 21 coming up soon and then the fun begins



nice going

TheEd

[virtual runner]

I hope so :laugh:

Yesterday I did a 20k easy run.

Distance: 20.00 km
Time: 2:00:44
Avg Pace: 6:02 min/km
Elevation Gain: 123 m
Avg HR: 142 bpm
Max HR: 152 bpm

Felt good.

[TheEd]

hope it was a good weekend VR .. so what are your main plans for the next 3 months?

TheEd

[virtual runner]

hope it was a good weekend VR .. so what are your main plans for the next 3 months?

TheEd

Get some speed and then prepare for a marathon on the 26th October. Before that I will run halfmarathon in my hometown on the 21st September.

I would like to be comfort with 30k run before I start a marathon plan.

And ofcourse sub 20 5k this year is ultimate goal

[TheEd]

you have read the blog about AB and her marathon training have you?

articles start from her beginning:

http://www.time-to-run.com/theed/ab

till the end

http://www.time-to-run.com/theed/ab/roll...nto-basket

cheers TheEd