going for sub 40

***TheEd*** · 13-03-2014, 09:06 AM

may it be a great run

enjoy

TheEd

gjoko · 18-03-2014, 08:04 AM

Got a cold and missed the race. Have lain down for few days now. Maybe an easy run on Thursday and then see on Friday if i'm up for the 5x2k..

***TheEd*** · 19-03-2014, 09:59 PM

pity there is no race this weekend?

TheEd

gjoko · 21-03-2014, 08:20 AM

No races for next few weeks. just some organized test runs :/

This bug seems to be a persistent little fellow as I went for a 40min easy yesterday and this morning my legs were feeling very heavy and tight. I think I need to take another day of rest today and then on Saturday head to the treadmill to do the intervals.

There was a small snowfall last night, but it's getting warmer with each passing day.
Maybe starting from next week I could be doing the speed session at the track again. Smile

***TheEd*** · 21-03-2014, 08:34 AM

best not go towards doing intervals just yet

go for light runs until things return to normal

TheEd

gjoko · 27-03-2014, 06:46 PM

Fri Rest
Sat 30min easy

I was feeling a lot better so decided to try a long run. It was success.

Sun 110min|19km|5.40/k|165
Mon 43min|7km|6.10/k|164
Tue 55min|10km|5.30/k|160
Wed 30min easy
Thu 5x2k R90 at 8:20

1|8:22
2|8:18
3|8:26
4|8:18
5|8:35

+5ÃÂºC and no wind.

First time at the track this year. Whee. Started at 4.10/k pace. Felt surprisingly light throughout the first four reps. But then start of 9th km was really bad. I couldn't get my legs moving at all and lost like 15 seconds in 500m. After that I managed get myself back to pace. Feeling good about this one.

Tomorrow rest. Saturday 21km long run. On Tuesday I was thinking of doing the 1k repeats at 3.50 per k.

***TheEd*** · 28-03-2014, 07:54 AM

sounds good .. summer's coming

Big Grin

TheEd
ps.. for the 1k look to start at 10 seconds per k quicker than the 2k session and go quicker only on the last 2 .. best advice

gjoko · 29-03-2014, 01:33 PM

Half-Marathon in 1h56min AHR 158.

+10ÃÂºC and sunshine

Such a great run!

***TheEd*** · 31-03-2014, 10:53 AM

great to hear .. onwards

TheEd

gjoko · 01-04-2014, 05:10 PM

Sun 30min easy
Mon 60min|10,6k|AHR159
Tue 6x1k r60 4.00 at track

1|4.00
2|4.00
3|4.00
4|4.00
5|3.54
6|3.54

+2ÃÂºC, light wind.

This was fun. reps 1-4 were easy and on 5th&6th I gradually pushed harder. Maybe could have gone faster, but I guess it's not the point to push yourself to limits every time.