Started sub 45 for the first time

[virtual runner]

Today was the last day of the cycle so I did a 15k time trial.

Distance: 15.00 km
Time: 1:10:31
Avg Pace: 4:42 min/km
Elevation Gain: 42 m

Felt very good and strong.

[TheEd]

you happy with that VR ..

if so, magic

TheEd

[virtual runner]

Not sure what you mean, but yes I am very happy :yes:

[TheEd]

happy with the 15k run



TheEd

[virtual runner]

Yes. It`s been a long time since I ran halfmarathon pace and this gave me confidence for halfmarathon runing.

Do you think I should go faster 15k?

[TheEd]

no, this is fine, particular if you were running at a certain pace

TheEd

[virtual runner]

These are splits.

1.) 4:54.3 155 164
2.) 4:47.9 165 167
3.) 4:44.0 166 169
4.) 4:41.5 168 170
5.) 4:39.2 171 173
6.) 4:39.7 170 173
7.) 4:51.2 169 173
8.) 4:43.4 168 170
9.) 4:41.3 168 171
10.) 4:40.7 170 173
11.) 4:38.1 171 173
12.) 4:28.2 172 175
13.) 4:38.4 173 174
14.) 4:46.1 173 174
15.) 4:36.7 176 177

[TheEd]

how things going Virtual Runner?

hope all well

TheEd

[virtual runner]

Actually very good :tonguepop:

Yesterday I ran 10k PB. I was supposed to run 2k session but at this moment I am improvising a little bit with your plan(please dont mind).

Distance: 10.00 km
Time: 44:30
Avg Pace: 4:27 min/km
Avg HR: 167 bpm
Max HR: 177 bpm


SPLITS:

1.) 4:23.9 154 163

2.) 4:30.4 163 165

3.) 4:29.5 164 166

4.) 4:27.7 166 168

5.) 4:25.3 168 171

6.) 4:26.5 169 171

7.) 4:29.0 170 172

8.) 4:30.5 171 173

9.) 4:24.9 173 174

10.) 4:21.4 174 177

[TheEd]

congrats .. the core to the program is day 3 to day 8

thereafter turn up fresh and ready to race and you should make progress

nice going

TheEd