Hi Ed,
Day 5, 90 mins easy
Very tough run. It was Sunday morning, but the combination of the tough 4x2k on Friday, heavy gardening work all day long on Saturday and it being very hot during the run was a bit too much. I stopped after 75 mins, it was of no use plodding around any longer. Also, I'm starting to notice that a tough or long training in the early morning is not something that works well for me. I'll plan these sessions differently from now on.
Total 75:09, 13.74k at 5:28.
Day 6
Took a much needed rest
Day 7, 30 mins easy
Ran with a friend.
Total 45:36, 7.2k at 6:20
Day 8, 6x1k
Tough again of course but great session.
1. 4:10
2. 4:11
3. 4:09
4. 4:11 - This one I started too fast, faded badly in the last 100m. Took a couple of minutes after this one.
5. 4:16
6. 4:04
Intervals 6k in 25:04 at 4:10. To compare, the previous 6x1k on June 12th was at 4:27. So good progress. Also pleased with the consistency over the first 4k, and that the last k was the quickest.
Total 38:56, 8.62k at 4:31.
Tomorrow another rest day, Friday 60 mins easy and Sunday the 5k time trial. I have a food and beer festival Saturday which is not the ideal preparation for the 5k, but I'll try to rest properly and run late. I'll definitely be going for sub 22:30.
There is a 10k race right at the end of cycle not too far away from where I live. I'll let you know if I'll take part. As mentioned earlier I'll definitely be racing Sep 1st.
Johan