22-01-2020, 12:49 PM
20/01/20
Resting HR 46
6.15km
32:06
5:13/km
Ave HR 132
Max HR 165
21/01/20 - Day 1
Resting HR 45
12.77km
63:47
5:00/km
Ave HR 154
Max HR 168
Cycle started last night as travelling Friday so will be doing the 5x2 tomorrow, resting Friday as travelling, long run Saturday (plan is to run 8km to do a parkrun then run back so a good long run total), short shake out run Sunday (travelling this day too) and then an extra easy day to drop the cycle back to the 5x1 on the normal Wednesday. Raceday is 9th Feb - Cross country.
5x2 session - start at same pace as last lot, 4:20/km, drop to R90's from R120s, see whats in the tank last two sets, no point in trying to squeeze too much out at the start after two weeks of base. I ran couple of 4:30ish/kms last night as a tester and it felt very easy so we will see how I feel tomorrow after 3 reps at lower timed recoveries!
I do seemed to have made a giant leap forward over Christmas period but would rather not start chasing results and let them come naturally by following process and consolidating gains so far. Don't want to force anything that will result in injuries and set back, especially after last few weeks..
Resting HR 46
6.15km
32:06
5:13/km
Ave HR 132
Max HR 165
21/01/20 - Day 1
Resting HR 45
12.77km
63:47
5:00/km
Ave HR 154
Max HR 168
Cycle started last night as travelling Friday so will be doing the 5x2 tomorrow, resting Friday as travelling, long run Saturday (plan is to run 8km to do a parkrun then run back so a good long run total), short shake out run Sunday (travelling this day too) and then an extra easy day to drop the cycle back to the 5x1 on the normal Wednesday. Raceday is 9th Feb - Cross country.
5x2 session - start at same pace as last lot, 4:20/km, drop to R90's from R120s, see whats in the tank last two sets, no point in trying to squeeze too much out at the start after two weeks of base. I ran couple of 4:30ish/kms last night as a tester and it felt very easy so we will see how I feel tomorrow after 3 reps at lower timed recoveries!
I do seemed to have made a giant leap forward over Christmas period but would rather not start chasing results and let them come naturally by following process and consolidating gains so far. Don't want to force anything that will result in injuries and set back, especially after last few weeks..