Training feedback

[jbd]

Day 15 - 400M intervals:
Time: 30:24 min
Distance: 6,19 km
Average pace: 4:55 min/km
Elevation gain: 40 m
Average HR: 153
Laps:

1. 1:17 157/170
   
2. 1:23 161/170
   
3. 1:24 158/171
   
4. 1:23 161/173
   
5. 1:22 163/175
   
6. 1:23 163/174
   
7. 1:23 165/175
   
8. 1:24 165/175
   
9. 1:24 165/177
   
10. 1:23 167/178
    

Ran a bit faster than planned but felt really good and consistent speeds except first interval.

Day 16 - rest day
Not planned rest day but unable to fit in a run.

Day 17 - fartlek
Time: 30:00 min
Distance: 6,96 km
Average pace: 4:19 min/km
Elevation gain: 65 m
Average HR: 160
Laps (pace):

1. 3:43
   
2. 3:35
   
3. 3:55
   
4. 3:52
   
5. 3:32
   
6. 3:21
   

Tempo felt good, pace difference mostly due to gradients.

Day 18 - 40 minutes easy
Distance: 8,67 km
Average pace: 4:37 min/km
Elevation gain: 70 m
Average HR: 159

Decided to do the 40 minute run this day instead since I did not have a real race planned for race day.

Day 19 - race day
Time: 29:18
Distance: 7,12 km
Average pace: 4:07 min/km
Elevation gain: 71 m
Average HR: 165

Running by myself. Not really pushing it, finding it hard to know what pace I can keep up now being more used to easy runs.

Day 20 - 60 minutes easy
Distance: 12,52 km
Average pace: 4:48 min/km
Elevation gain: 112 m
Average HR: 156

Day 21 - 30 minutes easy
Time: 31:57
Distance: 6,95 km
Average pace: 4:36 min/km
Elevation gain: 39 m
Average HR: 152

Third cycle:
Day 1 - 60 minutes easy
Distance: 12,72 km
Average pace: 4:43 min/km
Elevation gain: 106 m
Average HR: 152

Day 2 - 30 minutes easy
Time: 45:08
Distance: 9,65 km
Average pace: 4:41 min/km
Elevation gain: 77 m
Average HR: 151

Day 3 - 2K intervals
Time: 58:16
Distance: 12,22 km
Average pace: 4:46 min/km
Elevation gain: 55 m
Laps:

1. 8:14 158/164
   
2. 8:13 163/168
   
3. 8:14 166/172
   
4. 8:28 167/176
   
5. 8:27 169/178
   

Same as last, first three intervals felt good but then did not manage to keep tempo.

Day 4 - rest day

Day 5 - 90 minutes easy
Time: 54:46
Distance: 11,81 km
Average pace: 4:38 min/km
Elevation gain: 117 m
Average HR: 156

Was away with some friends so barely had time to fit in a run at all. 90 minutes was not possible due to lack of time but run felt good anyway. Tried to go a little harder since I was going for a shorter amount of time in an effort to keep the load of day 3-8. Was physically active throughout the day with some high intensity activities.

Day 6 - 30 minutes easy
Time: 34:15
Distance: 7,39 km
Average pace: 4:38 min/km
Elevation gain: 72 m
Average HR: 151

Day 7 - 10K easy
Started to feel a slight pain located to my right fibular head after last run. Probably hamstring tendinopathy but might be IT band syndrome. Don't know if it was from running or the strains during the weekend which included short sprints with fast changes of direction.

Day 8 - 1K intervals
Time: 45:44
Distance: 9,04 km
Average pace: 5:04/km
Elevation gain: 34 m
Average HR: 153
Laps:

1. 3:46 160/167
   
2. 3:56 164/172
   
3. 3:57 166/174
   
4. 4:00 169/177
   
5. 4:08 170/177
   
6. 4:04 173/182
   

Did not feel the pain today so decided to do todays workout. Legs felt good so went a bit fast first interval which punished the last intervals. Felt a slight pain in my right fibular head after the workout, still better than yesterday.

Day 9
The pain was worse today so I decided to rest again. 

Since the quality sessions were over, and also partly due to lack of time due to increased workload the last week before vacation with suboptimal sleep quality, I decided to rest for the rest of the week. Day 9 was tuesday and today is sunday. I can no longer provoke pain with exercise or palpation and think I can go back to running. What do you advice - going back into the cycle (if so omitting the missed days or starting from day 9 again), restarting a new cycle or going into buildup? I just started my summer vacations so I will have plenty of time but I will also be more physically active with other activities, mostly climbing but also some hiking.