Aiming for sub 40 min 10km

[Tjutapai]

Hi TheEd,

I had a funny feeling when I read your reply. Just when I started making plans I came unstuck - picked up a slight calf strain on this mornings 5x2k. It's a shame as I was feeling so good. :duh:

About half way through the fourth rep I felt some pain in my right calf. Took a few strides and then stopped. It doesn't feel to bad. I was able to walk home with only slight discomfort. I've strained my calf before and only been able to limp home in pain. So icing and resting and I'll see how I pull up in the next few days.

I guess my body is ready for a rest. It's been a big change in the past few months for me, going from no running to today running 4:25/k and feeling super comfortable. I've also been a bit run down the past few days.

I'm not attached to running any more races between now & Xmas. So I guess I can bring my off-period forward when my calf is better, hopefully in 7-10 days, and start again from there. A new plan…..What do you think? :laugh:

Here's my week up to today -

Mon Nov 10
30:20 | 4.4k | 6:53/k | 144AHR |

Day 1 - Tues Nov 11 - 70 mins easy
70:10 | 10.2k | 6:53/k | 147 AHR |

Day 2 - Wed Nov 12 - 30 mins easy
30:06 | 4.5k | 6:44/k | 141 AHR |

Day 3 - Thurs Nov 13 - 5X2k R90S Target 4:25/k
8:44 | 180 AHR | 129 RHR |
8:45 | 184 AHR | 136 RHR |
8:42 | 187 AHR | 142 RHR |
1km @ 4:20/k | 183 AHR |

Compared to last time (16/10/14)

8:42 | 184 AHR | 144 RHR |
8:42 | 190 AHR | 156 RHR |
8:45 | 191 AHR | 160 RHR |
8:47 | 192 AHR | 145 RHR |
8:40 | 192 AHR | 160 RHR |
Total: 43:36

Cheers,
Phil.