Journey to sub 33k...

[skeldol]

I'm ending this cycle on week 2 as I have a race in 3 weeks.

Mon: 10k @ 5:10/km avHR 145
Tue: 6*1k intervals @ 3:37 maxHR182
Wed: 6k @ 5:44/km avHR 145
Thu: 11k @ 5:42 avHR 146
Fri: Rest
Sat: Parkrun 5k @ 3:42 maxHR189
Sun: 12k @ 5:38/km avHR 147

The cold got a bit worse on Thursday & the easy 60 became a hard 60 (should have stayed in bed). Luckily it was on its way out by Saturday & I managed a new PB on the parkrun of 18:32. So thats 6 seconds in 2 weeks with av HR 1 beat lower. If I could shave off 6 seconds every 2 weeks I'd be a happy man.

Time-----Max HR-----Avg Run Cadence
03:40.3---171----------168
03:40.9---176----------166
03:35.1---181----------168
03:42.5---184----------164
03:34.5---189----------166

I'll see what cycle 3 brings but I'm currently thinking a 3:51 target pace for Winsford 10k on 4/10.

I managed to run today afterall albeit with no sleep a hangover & way earlier than I wanted to get out of bed.

At the moment when I run the paced 5k I'm choosing a pace of 1k interval average + seconds. Is this the right thing to do?

Thanks