31-01-2013, 11:28 PM
TheEd Wrote:that should be fine Glenn .. seeing that the long run has been increased, the 1k will feel more difficult and then throwing in the weather conditions, one shouldn't get to 'het up' about results for now
if things go well you can still have a decent run on the weekend
cheers TheEd
Thanks, Ed - I'm probably just naturally quite hard on myself! Still plouging through the easy runs, and feeling very good for them. Looking forward to the 5K on Sunday, presuming the aim is something between 19:10 - 20:00, weather depending?
Quote:Sub 40 10K
23rd 60 to 70min easy distance - 7.51 miles - 77:08 (10:16/mile) - 155 BPM
24th 60min easy run - 5.04 miles - 61:24 (10:10/mile) - 153 BPM
25th 5x2k R90 (4.10/KM) - 6.26 miles - 47:47 (7:38/mile) - 185 BPM
26th Rest
27th longest run of 2 hours - 12.60 miles - 2:05.29 (9:57/mile) - 161 BPM
28th easy day of 60min running - 6.08 miles - 62:37 (10:18/mile) - 148 BPM
29th start with 6x1k R60 4 min/km - 3.81 miles - 30:05 (7:47/mile) - 184 BPM
30th easy day of 10k running ââ¬â 6.02 miles - 62:28 (10:22/mile) - 147 BPM
31st easy day of 60min running - 6.06 miles - 63:12 (10:26/mile) - 150 BPM
1st easy day of 1hr running
2nd Rest
3rd 5K paced run ââ¬â Pace TBC
4th 1hr easy run
5th easy day of 60min running
6th start with 10 x 400m R 60 Pace TBC
7th easy day of 60min running
8th 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace F
9th Rest
10th Race day up to 15K