14-08-2015, 01:21 PM
Hi TheEd,
Thank you for this article, I can now more understand the compensation to super-compensation rhythm of quality Tuesdays, Thursdays and Saturdays with recovery aerobic runs in between now.
Quick training log:
Day4 off
Day5 118 min run (~25 km, avg hr 138) ââ¬â pleasant one although I had to wake up at 4:45 to avoid the heat
Day6 30 min easy (bit above 75%HrMax ââ¬â avg 145 bpm)
Day7 80 min easy
Day8 6x1km R60s (3:25 aimed) ââ¬â not very proud of myself ââ¬â Iââ¬â¢ve managed to run only 4 and decided not to start the 5th one after 60 sec .. went home
Quite rough session because of those 60 secââ¬â¢s but more probably because of unusual heat here since almost 2 weeks, it was again ~27 *C during the training (between 20:30 and 21:15). I have to fight harder during this session next cycle
Nevertheless please find data of those four attached.
Day9 60 min easy
Day10 73 min easy
I am going to rest on Friday and will try to run ~ 3:35 5K test on Saturday early morning (to avoid the heat) Hope with better than 6x1k result.
Hope your travel was pleasant.
Best regards
Kornel
Thank you for this article, I can now more understand the compensation to super-compensation rhythm of quality Tuesdays, Thursdays and Saturdays with recovery aerobic runs in between now.
Quick training log:
Day4 off
Day5 118 min run (~25 km, avg hr 138) ââ¬â pleasant one although I had to wake up at 4:45 to avoid the heat
Day6 30 min easy (bit above 75%HrMax ââ¬â avg 145 bpm)
Day7 80 min easy
Day8 6x1km R60s (3:25 aimed) ââ¬â not very proud of myself ââ¬â Iââ¬â¢ve managed to run only 4 and decided not to start the 5th one after 60 sec .. went home
Quite rough session because of those 60 secââ¬â¢s but more probably because of unusual heat here since almost 2 weeks, it was again ~27 *C during the training (between 20:30 and 21:15). I have to fight harder during this session next cycle Nevertheless please find data of those four attached.
Day9 60 min easy
Day10 73 min easy
I am going to rest on Friday and will try to run ~ 3:35 5K test on Saturday early morning (to avoid the heat) Hope with better than 6x1k result.
Hope your travel was pleasant.
Best regards
Kornel