16-05-2009, 06:11 PM
Hi Ed, I did as you said on Thursday (Day9), legs ached beforehand but loosened up during the run. Times OK:
lap/time/ave/max
1/4:09.58/170/180
2/4:08.47/173/182
3/4:08.21/178/187
4/4:06.56/177/186
5/4:07.72/182/189
6/4:03.90/181/189
Day 10 did 1 hour on treadmill with max hr set at 150. Did 9k at varying gradients.
Day 11 Rest
Day 12 tomorrow - 5k paced run - should 21:30 still be the aim or should I go faster now?
Cheers,
Snads
lap/time/ave/max
1/4:09.58/170/180
2/4:08.47/173/182
3/4:08.21/178/187
4/4:06.56/177/186
5/4:07.72/182/189
6/4:03.90/181/189
Day 10 did 1 hour on treadmill with max hr set at 150. Did 9k at varying gradients.
Day 11 Rest
Day 12 tomorrow - 5k paced run - should 21:30 still be the aim or should I go faster now?
Cheers,
Snads