coming off base phase/when to up the pace.

[JonathanWardley]

Thanks Ed,

makes sense to me what your saying. Think I will dust the old heart rate monitor down and give it a go. If your wondering why I don't use my heart rate monitor it all came about after reading an article on cardiac creep.

must admit I have seen that on the long runs where my pulse goes up and up mainly due to heat and terrain that I train on trails etc.

will slow my efforts down to 3.20 per k and see how we are looking all for now and thanks for your help on the question I asked regards jon.