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Build Up Period


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Old 09-08-2017, 08:30 AM   #121
OsirisD
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Hi Ed,
On my 1hr runs and when temp was above 32 deg C I had half a liter of isotonic to assist me + I started taking some mineral supplements every couple of days + water of course .

Day 14 - 60min easy; 11.02km @ 5.27/km @ 147 bpm avg @ 23 deg C

Day 15 - 10 x 400m; this time I kept 60s rest but increased pace to 3.45/km; 29 deg C outside temp
  • L1 -> 1m:32s @ 156 bpm avg, with 167 bpm HR max
  • R1 -> 60s @ 142 bpm avg
  • L2 -> 1m:28s @ 160 bpm avg, with 169 bpm HR max
  • R2 -> 60s @ 146 bpm avg
  • L3 -> 1m:30s @ 155 bpm avg, with 172 bpm HR max
  • R3 -> 60s @ 149 bpm avg
  • L4 -> 1m:29s @ 160 bpm avg, with 170 bpm HR max
  • R4 -> 60s @ 148 bpm avg
  • L5 -> 1m:30s @ 159 bpm avg, with 171 bpm HR max
  • R5 -> 60s @ 150 bpm avg
  • L6 -> 1m:30s @ 160 bpm avg, with 172 bpm HR max
  • R6 -> 60s @ 152 bpm avg
  • L7 -> 1m:31s @ 160 bpm avg, with 184 bpm HR max
  • R7 -> 60s @ 154 bpm avg
  • L8 -> 1m:29s @ 162 bpm avg, with 175 bpm HR max
  • R8 -> 60s @ 154 bpm avg
  • L9 -> 1m:29s @ 164 bpm avg, with 176 bpm HR max
  • R9 -> 60s @ 156 bpm avg
  • L10 -> 1m:29s @ 165 bpm avg, with 175 bpm HR max
  • R10 -> 60s @ 153 bpm avg
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Old 11-08-2017, 10:55 AM   #122
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O, what's coming up?

have the temps calmed down and is your running where you want it to be?

onwards TheEd
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Old 12-08-2017, 08:23 AM   #123
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Hi Ed,
Temps were in the 36-39 range for the end of the week, so still hot...

Day 19 today... plan was to do an early hard 5km. After a mediocre sleep where I woke up a couple of times all sweaty, I woke up at 6AM. At around 7AM I went at the race track and ran a 5k. Temp was 22-23deg C but I am not at all comfortable running early in the morning, I felt really stiff...

Anyway, I managed to do a time of 19:58. A bit disappointed actually because I couldn't beat my last year's pb of 19:56... And I feel like I can't beat the 4m/km pace. It might be only in my head, like a psychological barrier, but every time I try a hard 5k I'm really focused on pace...

I am actually thinking of having another go tomorrow if the weather allows it. Garmin watch suggested a 28hr recovery after the 5k today(that's what I usually geat after a 75min easy run). Do you think it might screw up the plan?


2 weeks from now I'll have the 24k trail race(26'th of August). I would need you input for the next 2 weeks of training, considering the following:

* next Saturday I'm going on vacation and I'll have a 12hr drive to the seaside
* I will be returning from the seaside to the race location on 24'th of August(that's approx a 6hr drive)

So I won't be able to run on those days. While at the seaside, I could do some beach running.
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Old 16-08-2017, 08:09 AM   #124
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I, you have everything under control

instead of beach running consider doing swimming

beach running can often give the calf muscles a hammering

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Old 28-08-2017, 07:37 AM   #125
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Race update

Hey Ed,
Hope you're doing well.
I'm back from vacation, race was yesterday. I'm really satisfied about results, I managed to beat my last year's time by 8min and landed on 6'th place out of 9x participants. No injuries, just some sore legs )).

24km trail race; 3h:8m @ 8.02min/km @ 163bpm avg @ 1330m overall elevation.

Went for a 45min easy recovery run yesterday, 7.85km @ 5.44/km @ 145bpm avg.

Next race and probably the last one for this year is approx 3 weeks from now on 17'th of September. It's a 10.54km flat race. I ran it last year in 45m:15s @ 4.20/km and I'd like to run it now hopefully at 4.10/km or faster.
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Old 29-08-2017, 09:13 AM   #126
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nice going O and congrats

seems you in control of your running now and know how to be consistent

well done on this

make sure to recover well before going back to the training

no need to jump into the 2k session this week, we can change the format around

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Old 29-08-2017, 09:23 AM   #127
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Thanks Ed!
My thighs & calves are still a bit sore because of the climb but I believe I should be fine by Thursday.

Yesterday was a 1hr easy; 10.67km @ 5.37/km @ 146 bpm avg pace.

What do you have in mind for me this Thursday or this week?
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Old 29-08-2017, 09:27 AM   #128
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only easy running this week, on the weekend you can do your normal long run, and then a paced run on Tuesday next week, to see how the legs are going, up to 8k

then Thursday next week, the following session

1 x 2k @ 10k pace Rest 90

2 x 2k @ 5 to 10 seconds per k quicker than the 2k with 2 minute rest

then last 1k as you feel

all good TheEd
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Old 30-08-2017, 06:55 AM   #129
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Understood, easy efforts this week!

I was thinking to go on a long easy MTB ride instead of the long run this weekend. Think it's a good idea?
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Old 30-08-2017, 08:37 AM   #130
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that should be fine, but remember your legs need to recover, so be aware of your legs while riding

enjoy TheEd
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