Build Up Period

[OsirisD]

Hi Ed,
Friday run was a failure...It was very hot(around 33 deg C) and very windy. Overall it felt very hard and finished completely dehydrated and the pulse was out of control...
Anyway, breakdown:

* 4 min warm up, 6:06/km avg pace, 145bpm avg hr
* 1'st 8min as a 2min + 6min:
[INDENT]* 2min, 0.35km @ 5:42avg pace @ 156avg HR[/INDENT]
[INDENT]* 6min, 1.29km @ 4:40avg pace @ 168avg HR[/INDENT]
* 2min easy @ 6:00avg pace @ 165avg HR
* 2'nd 8min, 1.72km @ 4:40avg pace @ 174avg HR
* 2min easy @ 6:00avg pace @ 170avg HR
*'3'rd 8min, 1.64km @ 4:52avg pace @ 175 avg HR
* 2min easy @ 6:06avg pace @ 171avg HR
* 4'th 8min, 1.60km @ 5:00avg pace @ 176avg HR
* 2min easy @ 6:38avg pace @ 169avg HR
* 5'th 8min, 1.45km @ 5:30avg pace @ 172avg HR
* 2min easy @ 6:22 avg pace @ 166avg HR

Saturday was an easy bike ride, 21km @ 117bpm avg HR

Today(Sunday) I did a comfortable trail run of 44m:38s @ 5:34/km avg pace @ 157bpm avg HR @ 132m elevation gain.


UPDATE Monday Run:

* Monday, easy 75min, 12.65km @ 5.56/km avg pace @ 149bpm avg HR @ 29-30 deg C. Felt really nice & comfortable.

UPDATE Tuesday Run:

* Tuesday, easy 1hr, 9.95km @ 6.02/km avg pace @ 149bpm avg HR @ 33-34 deg C. Felt ok.

UPDATE Wednesday Run:

* Wednesday - 45min easy + 15min(each 5min faster) @ 36-37 deg C:
[INDENT]* 45min; 7.27km @ 6m:11s/km @ 149bpm avg HR[/INDENT]
[INDENT]* 1'st 5min; 0.83km @ 6m:03s/km @ 156bpm avg HR[/INDENT]
[INDENT]* 2'nd 5min; 0.90km @ 5m:37s/km @ 161bpm avg HR[/INDENT]
[INDENT]* 3'nd 5min; 0.98km @ 5m:06s/km @ 165bpm avg HR[/INDENT]

UPDATE Thursday Run:

* Thursday, easy 1hr, 10.01km @ 5.59/km avg pace, @ 149bpm avg HR, @ 29 deg C

I'll do the 5 x 8min this Friday, and Saturday do a time trial?