12-11-2012, 04:57 PM
So I thought I might post a weekly summary - i.e. what I did last week and what I plan to do next week, unless it is better to post more frequently?
Last week:
Sunday Nov 4 - 1/2 marathon race - 1:50:12 average hr 165
Wednesday Nov 7 - 6.7km 5:36 avg pace
had planned to run Thursday, Saturday and Sunday but skipped 2 as I moved my leg funny that evening and my hamstrings went into a spasm got a massage on Thursday and was good to run on Sunday
Sunday Nov 11 - 28km 6:57 average pace, 145 hr - kept it very easy, didn't want to strain the hamstring, 75% trails
This week:
Monday - off
Tuesday - 6-10 km easy
Wednesday 10-12km easy
Thursday 4x2km intervals with 90second rest at 4:50 pace
Friday - off
Saturday 5-10km easy
Sunday 30km LSD
Last week:
Sunday Nov 4 - 1/2 marathon race - 1:50:12 average hr 165
Wednesday Nov 7 - 6.7km 5:36 avg pace
had planned to run Thursday, Saturday and Sunday but skipped 2 as I moved my leg funny that evening and my hamstrings went into a spasm got a massage on Thursday and was good to run on Sunday
Sunday Nov 11 - 28km 6:57 average pace, 145 hr - kept it very easy, didn't want to strain the hamstring, 75% trails
This week:
Monday - off
Tuesday - 6-10 km easy
Wednesday 10-12km easy
Thursday 4x2km intervals with 90second rest at 4:50 pace
Friday - off
Saturday 5-10km easy
Sunday 30km LSD