How are you? Long time no speak. I have made a fully recovery from my injury and spent January slowing building up my fitness again and doing plenty of long slow running. I felt good enough to start the sub-45 program and so I did this week. I have a 4 mile XC on February 23rd so I can am going to do a cycle before it. It wont be a race to set a time in but it will be a good test anyway.
I have a few races in the pipeline but the first 10k I see will probably be at the end of May. I do have a 4, a 5 and an 8 miler
before that. I will shore up dates with you next week. No road races here till April as far as I can see though.
Here is the 2k interval results. I did these on threadmill with 1% incline as weather does not suit these for outdoors yet. I went through pain on the last but I have experienced worse.
Length|Duration|Start Hr|Avg Hr|Max Hr|Rest
Great to be back