21-09-2012, 06:01 AM
Quick update:
Wednesday 19th - day 10 of build-up: 1h relaxed.
5:50 to 6:40 PM. Schedule was tight so I 'only' managed to get 50'. Did 10 Km on the mill at 5:02 avg pace, avg HR 146. FC 2' after exercise 114 bpm.
http://connect.garmin.com/activity/224679019
Thursday 20th - day 11 of build-up: Fartlek 5x8 at 75% with 2' easy in between.
5:49 to 6:42 PM. Also run in the mill for convenience. Did 11.9 Km in 53' at avg pace 4:28 according to the pedometer (11.5 Km avg 4:36 according to the mill, the real thing I guess it would be somewhere in between the two). Fast intervals somewhere in between 4:25/4:15 pace and slow ones between 5:10/5:20. Avg HR 158, Max HR 168. FC 2' after exercise 122 bpm.
http://connect.garmin.com/activity/224932225
Today is rest day of running, although I'd like to do some leg strenght training (it has been ages since I don't because I don't want to interfere with the running). Is it doable or should I better skip it? This week there's no race so I think It would be a good moment to fit one in, although this Sunday I was planning on doing the 4K Time trial as you advised.
Wednesday 19th - day 10 of build-up: 1h relaxed.
5:50 to 6:40 PM. Schedule was tight so I 'only' managed to get 50'. Did 10 Km on the mill at 5:02 avg pace, avg HR 146. FC 2' after exercise 114 bpm.
http://connect.garmin.com/activity/224679019
Thursday 20th - day 11 of build-up: Fartlek 5x8 at 75% with 2' easy in between.
5:49 to 6:42 PM. Also run in the mill for convenience. Did 11.9 Km in 53' at avg pace 4:28 according to the pedometer (11.5 Km avg 4:36 according to the mill, the real thing I guess it would be somewhere in between the two). Fast intervals somewhere in between 4:25/4:15 pace and slow ones between 5:10/5:20. Avg HR 158, Max HR 168. FC 2' after exercise 122 bpm.
http://connect.garmin.com/activity/224932225
Today is rest day of running, although I'd like to do some leg strenght training (it has been ages since I don't because I don't want to interfere with the running). Is it doable or should I better skip it? This week there's no race so I think It would be a good moment to fit one in, although this Sunday I was planning on doing the 4K Time trial as you advised.