Hi TheEd
Recovery this week are going okay.
Mon - rest
Tu - 40min easy run
Wed - rest
Thu - 70 min easy run
Fri - rest
Sat or / Sun - plan to do a 4k test.
Foul weather with strong wind forecasted for the weekend. Winter definitely on our doorstep. Hopefully weather will allow me to do the test.
Phil
-----------------------------
Saturday
Wind was kind to me, and settled down nicely.
Did the 4k test. First 3k went okay, it was hard, but I felt in control. The last km was tuff, and I had to work hard, especially the last 500m or so. Ultimately I more or less ran, want I think I was capable of for 4km.
1km - 4:28,7
2km - 4:28,5
3km - 4:29,2
4km - 4:29,6
Dist - 4.01km, Time - 17:59, Pace - 4:29/km, Hr - Mostly in Z5
Now I have a marker...
Phil
Recovery this week are going okay.
Mon - rest
Tu - 40min easy run
Wed - rest
Thu - 70 min easy run
Fri - rest
Sat or / Sun - plan to do a 4k test.
Foul weather with strong wind forecasted for the weekend. Winter definitely on our doorstep. Hopefully weather will allow me to do the test.
Phil
-----------------------------
Saturday
Wind was kind to me, and settled down nicely.
Did the 4k test. First 3k went okay, it was hard, but I felt in control. The last km was tuff, and I had to work hard, especially the last 500m or so. Ultimately I more or less ran, want I think I was capable of for 4km.
1km - 4:28,7
2km - 4:28,5
3km - 4:29,2
4km - 4:29,6
Dist - 4.01km, Time - 17:59, Pace - 4:29/km, Hr - Mostly in Z5
Now I have a marker...
Phil