coming off base phase/when to up the pace.

[TheEd]

I think you may be pleasantly surprised that the drop off will not be as much as you thought it would

well hopefully

TheEd

[JonathanWardley]

Hope so will report back regards jon.

[JonathanWardley]

Hi Ed,
Got a time for you 13.42 for 4k so lost a bit but not too bad on to the next cycle then regards jon.

[JonathanWardley]

Hi ED,
Not sure if you read my last message about the time trial
i ran 13.42 which i thought was ok after no speedwork for a month.Getting close to finishing 6 weeks on cycle now and feel that its gone well.All for now regards jon.

[TheEd]

nice going Jon

sub 13 should come after the first cycle with any luck and training

on we go

TheEd

[JonathanWardley]

Hi ED,
Sounds great only one more week on build up left then on to cycle still not sure what distance i want to go for yet but will make my mind up when i get back on land.All for now regards jon.

[TheEd]

not long to go

[JonathanWardley]

Thanks ED,
Looking forward to getting back on cycle now.regards jon.

[JonathanWardley]

Hi ED,
Just wanted to say that's my six weeks on build up complete and taking a rest day today before the 4k time trial. I have notice the heat of Thailand is sweltering at the moment so ill get up 4.30 5 am to do the time trial. I had ideas about racing this weekend but getting on cycle is more important then pushing myself when I have not done any speed work. that's all for now until I post a time in the morning regards jon.

[JonathanWardley]

Hi ED,
After a bit of thought i have decided to run the 10k race saturday just to get my head back into races.I am going with a very relaxed attitude to the race just to see where i am at.Then on to the 3 week cycle and hopefully start pushing on.Not sure about france as it stands got to juggle things around so that i can make things work.All for now going to throw 6x1 min in this morning to wake my legs up!will up update saturday how things are going regards jon.