Sub 35

[jamieh]

Yes will only do the 30k on weekend between the 2k's and 1k's. Should I still just plan to run 75-90 mins tomorrow (i.e. first day of the program)?

Yes to easy week after every 2 cycles on the program. Works great as that's Xmas - NYE for this time

We can discuss the Mara specific training in March. For now focus is on fast 10k in Feb.

Had a decent enough 5k on Saturday, just over 17 on a very tough parkrun course. I'd had a deep tissue massage the day before so legs were very heavy (it was the only time I could squeeze it in unfortunately!).

Feeling great this morning, weight coming off and looking forward to this cycle.

[TheEd]

good to read Jamie .. you understanding what is needed and this can only lead to better performances

TheEd

[jamieh]

5x2kR90 (Track)

6:46 (HR Avg:147 | Max:159)
@90s 76
6:50 (HR Avg:155 | Max:163)
@90s 87
6:55 (HR Avg:157 | Max:165)
@90s 89
6:55 (HR Avg:158 | Max:167)
@90s 93
6:49 (HR Avg:160 | Max:169)
@90s 95

Weight: ~80kg
Weather: 8 deg, 15-20mph wind!

Super windy today so the times aren't all that great. But had HR monitor and seem to be getting up to where I need to be to improve. Pretty tough session (drank/ate waaay too much last night at Xmas party!) but I think it's probably progress on last week given the wind.

Looking forward to the 30k this weekend. Legs feeling good.

J

[TheEd]

good to get the session under the belt

let me know how the long run goes

TheEd

[jamieh]

Decent long run yesterday - 15k social jog (4:49 pace) then picked it up for final 16k (averaged 3:58 over hills/mud). 2hrs 15mins for the full 31k.

Recovered with an easy long ride today. Let's see how the legs feel for the 1k's.... could be interesting!

[jamieh]

6x1k R60 (Track)

3:17 (HR Avg:152 | Max:161)
@60s 96
3:15 (HR Avg:155 | Max:165)
@60s 103
3:14 (HR Avg:158 | Max:168)
@60s 107
3:15 (HR Avg:161 | Max:171)
@60s 110
3:16 (HR Avg:162 | Max:172)
@60s 118
3:14 (HR Avg:163 | Max:173)
@90s 100

Weight: ~79kg
Weather: Breezy (9mph), Cool

Moving in the right direction. Legs were a bit unresponsive for the last 3... definitely feeling the 30k from weekend!

[TheEd]

now to recover ..no running .. rather swim or cycle

but focus on recovery

next session is the paced run over the weekend

all OK??

TheEd

[jamieh]

Confession... I may have done a super easy 10k this morning before I saw your post luckily legs felt great though so I've gotten away with it.

Will take it easy and just ride/swim tomorrow. Rest friday and then go for a decent tempo 5k on Saturday.

Cheers,
Jamie

[TheEd]

and .. how was the Saturday run then?

TheEd

[jamieh]

Well... some old friends were riding this morning so I couldn't pass up the opportunity & had to shift the schedule around a bit.

So, after a 4hr 15min ride (120km in the hills - felt great!), I rested on the sofa for a couple of hours then jogged over to the gym treadmill. 1% gradient.

16:38... which I thought was ok? First 3km @ 18k/h, then ramped it up to 18.3k for 1.5km, then last 0.5km at 20kph for the big finish.

Useful thing about the treadmill is I could get accurate HR data.

[COLOR="Red"]152 @ 2mins
161 @ 5mins
167 @ 12mins
170 @ 14mins
171 @ 16:38[/COLOR]