Back, been awhile. Started the sub 45 the other week. Didn't want to jump into anything too fast.
Day 01 60 to 70min easy distance
Completed - 11.83 km. 70 mins, 5:55/km
Day 02 30min easy run
Completed - 5.44 km. 30 mins, 5:30/km
Day 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Completed - 2 km. 8:27 mins, 4:14/km AHR 164 BPM
Completed - 2 km. 8:40 mins, 4:19/km AHR 169 BPM
Completed - 2 km. 8:52 mins, 4:25/km AHR 170 BPM
Completed - 2 km. 8:32 mins, 4:15/km AHR 173 BPM
Day 04 Rest
Day 05 longest run - 'time on feet' up to 1Hr 30min
Completed 13.5 km, 1:26:00 6:26/KM AHR 145 BPM. I accidentally did an off road run this day. Did a new area, didn't realize it would be so hilly, some big long climbs. Whoops
Day 06 easy day of 30min running
Missed, but did Spin lightly for 50 mins
Day 07 easy day of 30min running
Completed 5.28 km, 30:00 5:41/km AGR 144
Day 08 start with 6x1k R60 - 90 4min 10 to 4min20 L
Completed - 1.00 km. 4:12 mins, 4:11/km AHR 153 BPM
Completed - 1.01 km. 4:15 mins, 4:13/km AHR 164 BPM
Completed - 0.995 km. 4:13 mins, 4:14/km AHR 163 BPM
Completed - 1.00 km. 4:16 mins, 4:16/km AHR 163 BPM
Completed - 1.00 km. 4:09 mins, 4:08/km AHR 164 BPM
Completed - 1.01 km. 3:55 mins, 3:53/km AHR 167 BPM
Day 09 easy day of 30min running
Completed - 5.43 km. 30 mins, 5:31/km AHR 161 BPM
Day 10 easy day of 1Hr running
Completed - 11.26 km. 60 mins, 5:19/km AHR 160 BPM
Day 11 Rest
Rode bike around leisurely for a few hours. Whoops, didn't really mean to.
Day 12 5K paced run - aim sub 22:30 5k
Completed 4.99 KM 21:04.09 4:13/km AHR 173 BPM
Day 13 1Hr easy run
MISSED, work conflict couldn't avoid.
Day 14 easy day of 30min running
MISSSED, not feeling great
Day 15 start with 3 x 5min @ 10k pace with 1min easy F
TODAY, still not feeling great.
Day 16 easy day of 40min running
Day 17 easy day of 30min running
Day 18 Rest
Day 19 Race day up to 15K
Day * easy recovery after race. 20 - 30min
Day ** 2nd easy day after race. 30min
Day *** final easy run after race. 30min
I have no race planned until SUNDAY JUNE 13th or SATURDAY JUNE 19th I haven't decided yet. One is an olympic triathlon the other is a half-ironman.
What should I do now that I've missed days 13, 14 and possibly 15 (today, it's now 8:50pm)?
Thanks - hope you're doing well TheED