11-02-2013, 01:13 PM
Hi TheEd
I took a couple of days off over the weekend like you suggested and did the 4km time trial tonight, below are my activities since my last post;
Thursday - training with a group, 5 x 200m hills with 400 jog recovery, then track based 1km (4:23) and 2 x 500m (both 1:58)
Friday - Rest
Sat - Badminton as active rest
Sun - 30 mins easy - 4.5km, Ave HR 143
Mon - 4km Time Trial, 19:30, Av HR 164, Max HR 173, Pace 4:52
- splits: 4:39, 4:41, 5:07, 5:00
Temperature was a lot better (mid 20's) which certainly made a difference, however I am a lot slower than before my Christmas break that's for sure.
So what would you suggest for this week, I have a 10km race on the 9th March (so around 4 weeks away) and I would be thrilled to run a solid sub 50 minute provided the weather isn't too extreme.
Rich
I took a couple of days off over the weekend like you suggested and did the 4km time trial tonight, below are my activities since my last post;
Thursday - training with a group, 5 x 200m hills with 400 jog recovery, then track based 1km (4:23) and 2 x 500m (both 1:58)
Friday - Rest
Sat - Badminton as active rest
Sun - 30 mins easy - 4.5km, Ave HR 143
Mon - 4km Time Trial, 19:30, Av HR 164, Max HR 173, Pace 4:52
- splits: 4:39, 4:41, 5:07, 5:00
Temperature was a lot better (mid 20's) which certainly made a difference, however I am a lot slower than before my Christmas break that's for sure.
So what would you suggest for this week, I have a 10km race on the 9th March (so around 4 weeks away) and I would be thrilled to run a solid sub 50 minute provided the weather isn't too extreme.
Rich