Hi TheEd - hows things in sweden? Hope you are all well there.
I did week 1 of 6 of the build up phase;
Mon - 60 min @ 134 / 4:44
Tue - Circuits with 100m strides
Wed - 60 min @ 134 / 4:52
Thu - rest
Fri - Rolling hills - I did these on a moderate slope aprox 250m - it is on football / cricket pitches (pity the guys who have to play there with the slope!) - I ran 3 x 10 min sets of hard uphill / jog back with a 1 min drink break between sets as it was hot.
Sat - 75 min long run @ 131 / 5.19 - very slow today as I wanted to keep the HR down in the hot & windy weather.
I feel good and calf has been fine. I enjoyed training all week. I ran all sessions on grass / mud trail. It was windy all week and got hotter as the week went on.
Is the hill session I did ok? Is it normal for HR to get higher in hot weather runs - I ran 60 mins at 4.44 Monday in mild weather and jogged 5.18 Saturday in the heat!
All the best ... Dave