How to train

[Raginglynx]

Thank you,

I did do 4x2k with 2 min of rest in between at around 4:00/km at the thursday.
The calf hardly hurt at all by then. There were lots of wind, but aside of that I still had hard keeping up the 4:00 pace. The resting in between was no problem. I could do without the extra 30 secs though.. at 1 min 20 seconds I was ready to go.

I had resting days on the friday and saturday and instead did the long run today. The calfs was fully restored today and everything felt really good

I look forward to next saturdays race, but rest asured that I don't have high expectations. I hope to complete in around 40 mins just.

rgds,
Christian

4x2k, with 2 min of rest
Lap - Time - Avg pace - Avg HR - Max HR - HR after 120 secs of rest -
1 - 7:53 - 3:57 - 160 - 177 - 104
2 - 7:58 - 4:00 - 172 - 184 - 111
3 - 8:01 - 4:01 - 177 - 186 - 115
4 - 7:54 - 3:59 - 180 - 188 - 114


Longest run 1 hr 30 min
1:30 – 17.35 km – 5:12 min/km – 154 in avg hr