06-08-2015, 10:53 PM
Hi TheEd,
Adapt to the routine ââ¬â roger that.
Monday 46 min easy
Day 1 90 min easy + 30 min of upper body and legs gymnastic
Day 2 ~30 min easy + 15 core gymnastic
Day 3 5x2km R90 3:35 pace
Detailed data in screen shot attached (also HR ââ¬â I could add graph if this will be helpful)
In simple words quite hard training ââ¬â especially last 2km
but Iââ¬â¢ve managed to meet the required pace and rec times.
Those nasty 90 sec rec ââ¬â I was able to jog a little for the first one, walk for the 2, stand for third, sit for 4-th and .. lay after last 2k
Other thing is that is very hot in Poland now. 34 * Celsius during the day and it was 27 during the training (between 22:45 and 24:00)
Day off tomorrow and long run on Saturday.
PS if you still have problems with attachments I will retype most important data
Best regards
Kornel
Adapt to the routine ââ¬â roger that.
Monday 46 min easy
Day 1 90 min easy + 30 min of upper body and legs gymnastic
Day 2 ~30 min easy + 15 core gymnastic
Day 3 5x2km R90 3:35 pace
Detailed data in screen shot attached (also HR ââ¬â I could add graph if this will be helpful)
In simple words quite hard training ââ¬â especially last 2km
but Iââ¬â¢ve managed to meet the required pace and rec times.Those nasty 90 sec rec ââ¬â I was able to jog a little for the first one, walk for the 2, stand for third, sit for 4-th and .. lay after last 2k
Other thing is that is very hot in Poland now. 34 * Celsius during the day and it was 27 during the training (between 22:45 and 24:00)
Day off tomorrow and long run on Saturday.
PS if you still have problems with attachments I will retype most important data
Best regards
Kornel