Yes please...

[phil]

Hi TheEd,

Must say Thursday session took it out of me, was quite tired afterwards and only felt recovered Thursday afternoon.

Felt good with this mornings long run. Average HR the same than the last long run a week ago. Pace were faster this morning with less time in Z3. But to be honest I'm not to sure what to make of it. Garmin increased my maximum HR after Thursday hill session from 176 to 192 ( I think this is nuts) which in effect changes all my zones. I have set max HR back to 176 manually. Will see what garmin does with it after Tuesdays run.

HR- 152bpm, pace - 5:42/km, time - 1:25:36, dist - 15.01km
Z2 - 48:24, Z3 - 32:45

Over to you
Phil

[TheEd]

HI Phil .. we keep the same training for this week and then the week before the event we look to frshen up

for this week, go through with the flow, don't try to test yourself, once you freshen up next week, we then look for everything to fall into place

TheEd

[phil]

Morning TheEd,

Tuesday
Did tempo run this morning. Felt a bit lethargic, but it was not major. Most of the time in threshold zone.
WU - 11min
Tempo - HR 155bpm, pace 4:54/km, time 24:38, dist 5,02km
Z3 - 1:38, Z4 - 21:36, Z5 - 0:32
CD - 15min

[TheEd]

HI Phil, let's chat via gmail or other come Friday

see if we can freshen you up

TheEd

[phil]

Morning TheEd.

Did 8 x hill loops this morning. Felt good and in control. Felt much better than last weeks hill session. Last week I was out on my feet for most of the morning and only felt recovered in the afternoon.
My garmin stopped recording the laps after the 4th one. Comparing the first 4 laps against last week my stats is so much better.....I'm quite thrilled about that.

WU - 15min
8xhill - HR 146bpm, Pace 6:40, time 38:24, dist 5,75km
Z2-13:31, Z3-9:26, Z4 10:30, Z5-4:24
CD - 9min

Will chat Friday for next weeks plan

Phil

[phil]

Hi TheEd

Sundays run of 60min did not go that well. Ended up with 45min running feeling very tired. Had my grandson over for a sleepover Saturday night and saying that I did not have a good nights sleep is an understatement. Sometimes life happens......

Phil

[phil]

Morning TheEd,

Had a 6k easy run this morning. Felt great.
HR 139, Pace 5:52, time 33:31, dist 5.71km
Z2 - 13:04, Z3 - 15:48, Z4 - 3:01

Phil

[TheEd]

this is good to hear Phil

enjoy the ease

TheEd

[phil]

Hi TheEd,

Had the Grootvadersbosch trail race yesterday morning, or as the organisers put it...this year its not a race but rather an adventure.

We had lots of rain the past week and the Grootvadersbosch conservancy area even more so. (The organisers forgot to tell us to bring boats
The 14k route was changed twice during the week, and eventually they decided that the 15.5k route was the safest. Slightly longer than usual but with lower elevation (600m vs 820m). I found the 15.5k route easier than the 14k route.

We spend a lot of time wading through ankle deep mud and knee deep water. According to Garmin I walked for 27min and ran for 1:27:11.

Although not ideal, it was an awesome wet morning in the outdoors.

HR-149, Pace – 7:35/km, Time – 1:55:18, Dist – 15,22km
Z2-14:42, Z3-39:21, Z4-40:15, Z5-16:21

Calves a bit tender this morning and lower back a bit stiff..., otherwise the body feels okay.

Apologies for the long post.

Phil

Ps ...for what its worth, results will be posted sometime in next week, will let you know.

[phil]

Morning TheEd

Did 15min in the pool yesterday, holding on to the edge and just gently kicking my legs. This morning did a easy 5.5k. Legs felt better.
Ahr - 140bpm, Apace - 6:32, time 35min, dist - 5.5k
Z2-12:56, Z3-18:47
Tomorrow another pool session, and then Thursday a recovery run of 40min.

Phil