How to train

[Raginglynx]

Hi Gavin!

Took a total of 3 days off because of the knee and also me and my wife were on a weekend-trip - some things are better left out at these times

At sunday I continued on the build up, day 6. But I thought it was better to take it easy so I just ran 60 minutes. Yesterday I joined in the Floorball and today I took the day 8 easy run. Had a little sore muscles from the floorball, but have to blaim myself.

I have a few questions about the percentage of effort in the build up program..

Is it % of max Hr, or % of Max HR - rest HR?
And what % is normal running in the build up?

I usually run at a pace around 4:50 and last time I did a 10k training race my pace was 3:52. On the other hand I don't know if I can rely on the pace of my garmin footpod. It has proved to be somewhat inaccurate sometimes...

Just want to make sure I'm not doing anything very wrong..

Day 6

Distance: 12.09
Time: 1:00:01
Avg pace: 4:58
Avg HR: 149
Avg cadence: 90


Day 8

Distance: 12.03
Time: 1:00:01
Avg pace: 4:59
Avg HR: 152
Avg cadence: 90