07-06-2019, 07:04 PM
Hi Ed,
first 3 days done.
Day 1
Very hot & humid
42:32 easy 5:10, 8.22k
Day 2
41:27 easy 5:18, 7.81k
Day 3
Wow this is a tough session! But I completed it
It was very windy and my chosen course was a bit hilly for a small stretch. I ran one way and then back twice. I went for 4:45 avg, it is best to compare series 1 and 3, and 2 and 4, because of the wind and hills.
13:18 easy 5:17, 2.51k
2k sessions
Session 1 tailwind, 300m downhill
1k 4:44
2k 4:29
Session 2 headwind, 300m uphill
1k 4:50
2k 4:56
Session 3 tailwind, 300m downhill
1k 4:34
2k 4:29
Session 4 headwind, 300m uphill
1k 4:58
2k 4:57
Total 8k 4:45 for the intervals! After the 3rd 2k I didn't think I could do the last one, with a strong headwind and uphill, but I managed it!
Finished with just 600m easy, I was done!
Now for a proper rest tomorrow.
Johan
first 3 days done.
Day 1
Very hot & humid
42:32 easy 5:10, 8.22k
Day 2
41:27 easy 5:18, 7.81k
Day 3
Wow this is a tough session! But I completed it
It was very windy and my chosen course was a bit hilly for a small stretch. I ran one way and then back twice. I went for 4:45 avg, it is best to compare series 1 and 3, and 2 and 4, because of the wind and hills.13:18 easy 5:17, 2.51k
2k sessions
Session 1 tailwind, 300m downhill
1k 4:44
2k 4:29
Session 2 headwind, 300m uphill
1k 4:50
2k 4:56
Session 3 tailwind, 300m downhill
1k 4:34
2k 4:29
Session 4 headwind, 300m uphill
1k 4:58
2k 4:57
Total 8k 4:45 for the intervals! After the 3rd 2k I didn't think I could do the last one, with a strong headwind and uphill, but I managed it!
Finished with just 600m easy, I was done!
Now for a proper rest tomorrow.
Johan