Summary for last week:
Day 01 - 70min easy; 12.31km @ 5.41/km @ 146bpm avg
Day 02 - 30min easy; 5.64km @ 5.19/km @ 150bpm avg
Day 03 - 45min easy; 7.47km @ 6.01/km @ 150bpm avg @ 31 deg C
Day 04 - rest
Day 05 - funny thing happened...
Went for a run at 10AM and after 1km, pulse was 160bpm!!! I felt a little dehydrated and after 1.5km @ 6.10/km @ >155 bpm avg I decided to abandon the long run. Drank plenty of water during the afternoon and decided to have another go in the evening:
So, 2hr easy run; 20.69km @ 5.48/km @ 148bpm avg, what a difference!
Day 06 - 10km easy; 53m:24s @ 5.20/km @ 148bpm avg
I'll do another easy 10km today(day 07) and tomorrow the 8km paced run you recommended. If I'll do the whole 8km, target pace will be probably between 4.20-4.30/km; if I'll do only 5k, then target pace will be around 4.10/km. Does that seem ok?
Good call on ditching the 2k session last Thursday. Legs weren't recovered by then, felt a little sore and for sure I would've had problems
I also decided to keep the 1hr easy runs instead of 30min. The thing is, I might go on another 22km trail race in 21 October IF it won't rain. It's wht I also ran 2h for the long run.