Started sub 45 for the first time

[TheEd]

this is a good session and your recovery heart rates are most promising

things can only get better

nice going

on we go

TheEd

:mrburns:

[virtual runner]

Nice to hear that

So tommorow rest and then saturday 90 easy?

[TheEd]

spot on and enjoy

TheEd

[virtual runner]

I have one question.

Am I allowed to do strength workouts during this cycle?

[virtual runner]

I did 90min easy today.

Distance: 15.16 km
Time: 1:30:02
Avg Pace: 5:56 min/km
Avg HR: 143 bpm

[TheEd]

good to see you keeping the heart rate low on the long run, as you develop your pace will be quicker at the same pulse

onwards

you can have an alternative recovery today, swim or light walk

Monday: light easy running

Tuesday: start 1k session at 4.10 per k and see how you feel

cheers

TheEd
ps.. you can do strength after Day 8 .. do not consider strength between Day 3 and Day 8 until you adapt to the program. Do not do strength work in week 3 after Wednesday

[virtual runner]

Did my easy 30min run tonight.

Distance: 5.05 km
Time: 30:01
Avg Pace: 5:57 min/km
Avg HR: 137 bpm

I hope all goes well tommorow with 6x1km. Very bad forecast including showers and strong wind.

[TheEd]

whatever you do, do not run hard into the wind, wind at your back should be fine

TheEd

[virtual runner]

I had a really bad day. Cant remember when I felt this awful. The wind was not so strong but the air was kinda heavy and it is very hot for this time of year.

I had to quit workout. Only finished 4x1km R60s.

1.) 4:08.3 161 173

2.) 4:17.3 171 178

3.) 4:18.8 175 181

4.) 4:27.2 175 181

[TheEd]

these things will happen, put it behind you and think forward

on we go

TheEd