Well it has been a while, Apologies.
Had the operation and it took much longer to recover than I anticipated. Still in pain now and again but it is managable.
Been turning the legs over again for a good few weeks. Built up nice and slow starting with a couple of runs a week cuminating in a paced effort at Parkrun Saturday just gone. The target was 23:30 given the training (mostly cardio with a either either a 5x1 or 5x2 once a week for last few weeks) thrown in.
19-11-17 Park Run time trial (1mile warm up/down to and from)
147 ave hr
168 Peak HR
That gives me a decent basis to get back on cycle starting... TODAY
Sunday was 1 hour @ AVE HR 147
Monday 30 mins @ ave HR 133
Last night 30 mins @ ave HR 132
Most running is on treadmill @ 1% incline, turns out mine is clocking time slow and speed slow. Also the 1% supposed incline is much steeper than compared to the treadmill at the gym I have been using so the personal treadmill calibration has always been way out. never mind, its a means to an end.
So this cycle will be a sub 45 cycle with slower int sessions. will be looking at 2km sesh pace around 4:30 -4:40. The last 1km session I did (last Thursday) was very comfortable @4:30 with last rep @ 4:26. may look to that a smidge quicker.
Hope all is well with you readers and especially you and the family coach.
I will check in between days 3-8 to report on the important sessions.