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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - TheEd - 17-02-2026
HI Phil .. what have you got planned going forward as the trail race was not exactly a performance indicator, would you look to see what shape you are currently in or are you relaxed about everything
TheEd
RE: Yes please... - phil - 18-02-2026
Morning TheEd,
I have the sleeping beauty 10.5k trail race planned for the 11th of April. Last year I originally entered for the 20k run, but got injured and entered the 10k. Its more a forest run and not that difficult. It has 250m of elevation, and most of it at km 7 to 8. I ran a 59:11 over the course last year.
Yes, I imagine I would like to know what shape I'm in so that there is a marker to work from.
I'm taking it easy this week. So maybe a test the 1st or 2nd week in March (what do you think...) or do you think sooner?
over to you TheEd...
Phil
PS - back to intervals next week?
RE: Yes please... - TheEd - 19-02-2026
HI Phil, I am hoping that you didn't do intervals yesterday but treat this week as a recovery week and then we can chat next week to plan going forward
hopefully we are able to build on zone 3 aerobic runs
TheEd
RE: Yes please... - phil - 19-02-2026
Hi Gavin,
I felt flat and had no energy on this mornings recovery run. Struggled the entire session. Ran slow but HR into Z4 and Z5. Had a bit of an upset tummy yesterday, so I hope that's the reason. Still this afternoon tummy not settled.
AvHr - 154bpm, Avpace - 6:31, time 43:31, dist 6.7km
Z3 - 12:44, Z4 - 19:17, Z5 - 10:03
RE: Yes please... - phil - 22-02-2026
Morning TheEd
After the tummy bug, or whatever it was, I went for a longer run this morning 100% better than Thursday's run. HR still high considering the pace, but felt good. Original plan was to run an easy 60min, but it was such a beautiful morning and I felt good that I decided to include the short trail portion that I usually run. Ended running 1h:25min.
AvHR - 154bm, Avpace - 6:25/km, time - 1:25:05, dist - 13,25km
Z2 - 5:25, Z3 - 56:25, Z4 - 22:19
Really do not know what to think of the HR....
RE: Yes please... - TheEd - 23-02-2026
This is magic Phil .. regarding the pulse, don't be too wrapped up with this as the tummy bug issue will have created its own problems
work on feeling good
you have the forthcoming event coming up and we wanted you to recover from the trail run and now the bug
so going forward, if feeling 'normal' you can consider doing the interval session this week
over to you
TheEd
RE: Yes please... - phil - 24-02-2026
Hi TheEd
Did a 5k tempo run this morning. Felt okay, first 3k went by easy and quickly. The 4 and 5th km I started to feel fatigued and had to focus to keep the pace. Spend most of the time in Z5
WU - 15min
5k tempo
AvHr - 170bpm, Avg pace - 4.55/km, time - 24:38, dist - 5,01km
Z3 - 0:47, Z4 - 4:50, Z5 - 18:13
CD - 15min
Intervals on Thursday 3 x 1k
Cheers
Phil
RE: Yes please... - phil - 26-02-2026
Morning TheEd
First interval session since the 2nd week of January. Definitely felt that's its been awhile...
...but enjoyed the session.WU - 25min, bit longer than usual, I wanted to make sure that I'm properly warmed up since its been awhile for this session
1x1k - AvHR - 161bpm, Avpace - 4:26/km
Z3 - 0:22, Z4 - 3:20
Rest - 2min
2x1k - AvHR - 166bpm, Avpace - 4:27/km
Z3 - 0:35, Z4 - 3:24
Rest 2min
3x1k - AvHR - 167bpm, Avpace - 4:26/km
Z3 - 0:17, Z4 - 3:53
CD - 16min
15k long run planned for Sunday
Phil
RE: Yes please... - phil - 02-03-2026
Hi TheEd,
Did long run yesterday.. Ran for 1h:40, 16.2km. stats a better than last weeks long run.
This week 16.2km, pace - 6:07, HR-145bpm (Z1-30:39, Z2-32:15, Z3-23:32, Z4-11:15)
Last week 13.2km, pace - 6:25, HR-154bpm (Z2-5:25, Z3-56:25, Z4-22:19)
Route this week was more difficult, with more trail and more hills. Felt good, but got tired the last 2k.
Over to you..
RE: Yes please... - phil - 03-03-2026
Morning TheEd
6k tempo run. Felt great, better than last week and spend the duration of the session in Z4.
This week. HR - 169bpm, pace - 4:53/km, dist - 6,02km (Z3 -0:15, Z4 - 27:40, Z5 - 0:40)
Last week. HR - 170bpm, pace - 4:55/km, dist - 5,01km (Z3 - 0:47, Z4 - 4:50, Z5 - 18:13)
The reason I'm comparing this week and last week is than from Sundays long run I suddenly feel better, and maybe my body has now adapted and the sessions feel somewhat easier.... (dare I say that). Lets see how Thursdays intervals go...
Phil