Started sub 45 for the first time

[virtual runner]

Build up period DAY6 CYCLE2 (rest)


Build up period DAY7 CYCLE2(1hr at ease through out)

Distance: 10.51 km
Time: 1:00:01
Avg Pace: 5:43 min/km
Avg HR: 145 bpm
Max HR: 150 bpm


Build up period DAY8 CYCLE2(1hr at ease through out)

Distance: 10.59 km
Time: 1:00:02
Avg Pace: 5:40 min/km
Avg HR: 144 bpm
Max HR: 151 bpm

[TheEd]

You really coming along nicely .. how's the weather your side

TheEd

[virtual runner]

You really coming along nicely .. how's the weather your side

TheEd

These days quite warm(5-10℃) and dry. Probably the warmest january in years.

[TheEd]

the flipside of the rest of the world's stormy weather

onwards

TheEd

[virtual runner]

Strange things happening with weather :taped:

Build up period DAY9 CYCLE2(1hr at ease through out)

Distance: 10.00 km
Time: 1:02:36
Avg Pace: 6:16 min/km
Avg HR: 136 bpm
Max HR: 146 bpm

[virtual runner]

Build up period DAY10 CYCLE2(rest)


Build up period DAY11(5 x 8min paced at 75% effort) I felt really heavy

1 6:01.4 6:07 144 154
2 8:00.0 5:03 163 166
3 2:00.0 6:29 154 164
4 8:00.0 5:12 164 169
5 2:00.0 6:27 157 168
6 8:00.0 5:04 166 170
7 2:00.0 7:00 159 166
8 8:00.0 5:00 169 174
9 2:00.0 6:35 162 168
10 8:00.0 5:12 170 174
11 2:00.0 6:02 163 173



Build up period DAY11 (Hills)

I did 8 x 200m strides uphill

[TheEd]

how you feeling now VR? a few days off could rectify everything, however, you should feel tired after the bulk you have done

TheEd

[virtual runner]

how you feeling now VR? a few days off could rectify everything, however, you should feel tired after the bulk you have done

TheEd

Well I feel some heaviness in my legs and to be honest this bulid up period was a bit boring Cant wait to start some tempo runs and intervals. Tonight I planned to do 75 min easy.

I olso planned to take friday and saturday of(busy scehdule) and then do 4k trial on sunday. Is it ok? Maybe do 30-40min easy runs on wednesday and thursday?

Or you can give some advice.

[TheEd]

yes, shuffle it around accordingly

the secret of the program is exactly associated to the words 'boring' and the 'I can't wait to do intervals'

you on track

TheEd

[virtual runner]

I finally managed to do my 4k trial run today(monday).

Distance: 4.00 km
Time: 17:11
Avg Pace: 4:17 min/km

Went out maybe too fast. But having in mind that I didnt run fast for a month and a half, I`m satisfied.

1.) 4:03.1 167 176
2.) 4:16.9 176 179
3.) 4:22.2 179 182
4.) 4:28.5 180 183

So thursday I do 4x2000m?