Aiming for sub 40 min 10km

[TheEd]

Hi Phil, it should come back together come the 6 x 1k

you shouldn't lose all that much, simply the routine can throw one out

stick to your plan for the 2k and then let's see how it goes

hope the calf stays well

TheEd

[Tjutapai]

Hi TheEd,

5x2k done this morning, and here's an update of my week so far.

Mon: 30:21 | 4.46k | 6:48/k | 144AHR |

New Cycle
Tue Day 1: 70:08 | 10.51k | 6:40/k | 146AHR |

Wed Day 2: 30:08 | 4.60/k | 6:33/k | 147AHR |

Thurs Day 3: 5x2k @ 4.30/k

8:54 | 185 | 140 |
8:55 | 193 | 152 |
8:54 | 195 | 160 |
9:13 | 195 | 144 |
9:11 | 195 | 144 |

Pretty hot and very windy for the 5x2k. Last 2 reps were tough, but managed to finish.

Calf is all ok. Both are a little fatigued after this morning's session. Rest day tomorrow will be good, then long run on Sat.

Thanks,
Phil.

[TheEd]

good to have you back and that you completed the session

be careful on your long run, maybe consider breaking it down into 2 x 45 minute runs, so you stretch and rest after 45 minutes to keep the calf in good order and then run the next 45 minutes

hope all works out well

TheEd

[Tjutapai]

Hi TheEd,

2 x 45 mins on the long run sounds good to me.

It’s good to be back on the cycle again. Although I’m looking forward to getting back to where I was before the calf injury. Definitely felt tougher this morning. I was feeling pretty good for the first 3 reps, but the heat and wind took it out of me. Legs were just gone on the 4th rep, right from the start.

Phil.

[TheEd]

it does go like that, it is a tough session and when the weather is against you it can be terrible

how did the run over the weekend go?

cheers

TheEd

[Tjutapai]

Hi TheEd,

Runs went well on the w/end. Broke the long run down into two runs. Ran for one hour then walked home and did some stretching for 15 mins. Then finished with 30 mins with my daughter. It was a really helpful suggestion. It allowed me to freshen/loosen up the calves and felt great the last 30 mins.

Ran 30 mins easy last night (Sunday) and felt great, bursting with energy. Other times I've been quite tired in the Day 3 to Day 8 period.

Sat Day 5 - 91:11 | 13.24k | 6:53/k | 147 AHR | - Average over 2 runs.

Sun Day 6 - 30:50 | 4.68k | 6:36/k | 151 AHR |

Looking forward to next week.
Phil.

[TheEd]

good to read .. adaptation is taking place .. still be cautious

enjoy the 6 x 1k session

TheEd

[Tjutapai]

Hi TheEd,

All going good at my end. Here's my week so far. Summer arriving here for sure, pretty warm/hot most days now.

Mon (Day 7): 30:06 | 4.45k | 6:46/k | 149AHR |

Tues (Day 8): 6x1k @ 4:20/k
4:18 | 176 | 150 |
4:18 | 185 | 146 |
4:18 | 188 | 156 |
4:16 | 189 | 158 |
4:17 | 190 | 153 |
4:14 | 191 | 161 |

Wed (Day 9): 30:01 | 4.38k | 6:51/k | 146AHR |

Thurs (Day 10): 60:01 | 8.75k | 6:52/k | 148AHR |

Fri (Day 11): Rest

Sat (Day 12): 5k Paced Run
4:27 | 175 |
4:28 | 191 |
4:27 | 197 |
4:28 | 199 |
4:25 | 201 |
Tot: 22:15

Felt like a solid pace, but surprised by heart rate. Didn't feel that high when I was running it. Had sick kids at home all week, so pretty tired come today.

I'm heading off for a week's holiday from tomorrow. Plan to finish this cycle and run a Parkrun 5km where we're staying on the 28th.

All the best for the festive season and I'll be in touch after xmas.

Thanks,
Phil.

[TheEd]

great stuff Phil, here's hoping you don't come down with anything befire the ParkRun

you should feel fresh come the end of next week

nice week's training

TheEd
ps.. have a great festive season

[Tjutapai]

Hi TheEd,

Best wishes and trust you had a good xmas!

I finished all the sessions for the third week of the cycle last week. Even managed a run early xmas morning.

As planned, I ran a 5km Parkrun today. Not my local course as we're away on holidays. It's a very hilly & demanding course, only flat bit was first/last 100m. Otherwise was either uphill or downhill. Considering the course I was aiming for 21:40, but came in just over at 21:47. Pretty happy with that run.

4:29 | 175 | Up, up, up….
4:14 | 193 | Up & down
4:28 | 196 | Mostly up
4:41 | 197 | Up, up, up...
3:54 | 198 | Down, down, down...
Tot: 21:47

Should I keep rolling onto another cycle next week? There is a 10k race I could do in 3 weeks.

Thanks
Phil.