22-12-2009, 09:59 PM
Hi TheED,
How have you been lately? i am still trying to adapt to the cold weather, although here is not as bad as northern Europe where you are.
Since last tuesday, the 1000ôs, i have just been following the program, not doing any swimming or riding, due to the cold weather and to spend more time with family.
wednesday 42min avg hr 135
thursday 1h03min avg hr 141
friday rest
saturday 1h06min with 5kms paced, like last time did it on the road, and only the first km was marked, done in 3min30sec, and the did more 14min, with avg hr 178. due to the cold was a bit difficult.
sunday 1h08min avg hr 111, run with a cousin very easy pace.
monday 30min avg hr 134
tuesday (today) did 10 x 400m with 1min rest, 1 of them in 1min16sec, 2 of them in 1min14sec, and the others in 1min15sec, didnôt feel so great, thought that after last session of 1000ôs this one would be easier, and faster, as the last time was doing 1min13sec. Anyway doesnôt seem nothing to worry about.
will follow the rest of the plan till the end of the Week, and saturday will be racing, for the first time a race after the full program. (although, i think the program should be adapted, after christmas we should run at least a couple of hours to shave down those extra kgs:duh
.
i let you advise me when is the best time to have a break, and go again for the build up. i think i have been on the plan nearly 3 months now, still feeling well.
more important, hope that you have a really nice christmas with you and your family (the same for the others runners of the forum), and just want to say thank you for all your advices during the last months.
back to you
How have you been lately? i am still trying to adapt to the cold weather, although here is not as bad as northern Europe where you are.
Since last tuesday, the 1000ôs, i have just been following the program, not doing any swimming or riding, due to the cold weather and to spend more time with family.
wednesday 42min avg hr 135
thursday 1h03min avg hr 141
friday rest
saturday 1h06min with 5kms paced, like last time did it on the road, and only the first km was marked, done in 3min30sec, and the did more 14min, with avg hr 178. due to the cold was a bit difficult.
sunday 1h08min avg hr 111, run with a cousin very easy pace.
monday 30min avg hr 134
tuesday (today) did 10 x 400m with 1min rest, 1 of them in 1min16sec, 2 of them in 1min14sec, and the others in 1min15sec, didnôt feel so great, thought that after last session of 1000ôs this one would be easier, and faster, as the last time was doing 1min13sec. Anyway doesnôt seem nothing to worry about.
will follow the rest of the plan till the end of the Week, and saturday will be racing, for the first time a race after the full program. (although, i think the program should be adapted, after christmas we should run at least a couple of hours to shave down those extra kgs:duh
.i let you advise me when is the best time to have a break, and go again for the build up. i think i have been on the plan nearly 3 months now, still feeling well.
more important, hope that you have a really nice christmas with you and your family (the same for the others runners of the forum), and just want to say thank you for all your advices during the last months.
back to you