Started sub 45 for the first time

[virtual runner]

4x2km with 90s rest Temp: 5℃ Effort: Hard

1.) 4:17.0 157 167
2.) 4:22.4 167 170

3.) 4:18.1 163 170
4.) 4:23.5 171 173

5.) 4:18.1 166 173
6.) 4:26.3 173 175

7.) 4:21.2 168 175
8.) 4:23.7 175 177

During rest my HR went down to 126, 127, 134, 127.(see pic in att.)

[TheEd]

you certainly on your way with your training

top notch, should be moving to a new level come the end of this cycle

nice going

TheEd

[virtual runner]

:jive:

Looking at tuesday forecast. It`s terrible again :laugh:

Snow showers and -6°C. But I am a tough guy:mad:

[TheEd]

..

have a good weekend

TheEd

[virtual runner]

90min easy

Distance: 14.42 km
Time: 1:30:02
Avg Pace: 6:15 min/km
Avg HR: 145 bpm

Wasn`t so easy. My legs were heavy and HR was to high for this pace.

Guess my body still feels that 4x2km session.

[TheEd]

Hi virtual runner .. best to read this article, to better understand the 'reason' behind the training and the 'why' for fatigue between day 3 to Day 8

Thoughts behind the programs - click link

Cheers TheEd

[virtual runner]

Hi virtual runner .. best to read this article, to better understand the 'reason' behind the training and the 'why' for fatigue between day 3 to Day 8

Thoughts behind the programs - click link

Cheers TheEd

Great article!

Thank you.

[virtual runner]

Hi TheEd.

It seems like I must do 6x1km session today. Forecast for next two days is very bad.

[TheEd]

Do NOT do the 6 x 1k session today

if you can't do the session tomorrow then carry on with the program as normal

it would be massive overload to try run fast today

TheEd

[virtual runner]

Ok.

Couldn´t make it today anyway due to some diarrhea issues