28-05-2016, 10:27 AM
Hello TheEd:
did the 4k trial this morning after 4 weeks buildup : 17'13
1k 3'57 163
1k 4'07 178
1k 4'28 172
1k 4'35 174
Will start cycle on Tuesday. Should I set the target times in line with the 17'13 (2k T=4'25) result or retake the pre-buildup target time ? (2k T=4'10)
Regarding extra 1hr runs : the buildup cycle has 1hr runs on day 1, 2, 3, 8, 9, 10, 15, 16 and 17. These are the runs that have to be added (gradually) to the quality cycle ? So I run twice a day on those days?
Kind regards,
P.S.: although the 4k time of 17'13 is slower then my 16'00 pb, the conditions were worse : track was not on running 400m tartar track this time (will use this 'real life' track for future 4k's and forget about tartar track results), temperature was higher (and will continue to rise next months), was against the wind, body weight was 77kg (gained 2kg) and I am tired from the buildup cycle.
did the 4k trial this morning after 4 weeks buildup : 17'13
1k 3'57 163
1k 4'07 178
1k 4'28 172
1k 4'35 174
Will start cycle on Tuesday. Should I set the target times in line with the 17'13 (2k T=4'25) result or retake the pre-buildup target time ? (2k T=4'10)
Regarding extra 1hr runs : the buildup cycle has 1hr runs on day 1, 2, 3, 8, 9, 10, 15, 16 and 17. These are the runs that have to be added (gradually) to the quality cycle ? So I run twice a day on those days?
Kind regards,
P.S.: although the 4k time of 17'13 is slower then my 16'00 pb, the conditions were worse : track was not on running 400m tartar track this time (will use this 'real life' track for future 4k's and forget about tartar track results), temperature was higher (and will continue to rise next months), was against the wind, body weight was 77kg (gained 2kg) and I am tired from the buildup cycle.