A new goal

IamWill · 12-07-2012, 10:41 AM

Really felt the runs I did the past couple of days in my legs today. I ran my 12k in a 5:18 pace. Average HR 133. Almost looking forward to a rest day tomorrow Wink

***TheEd*** · 12-07-2012, 08:12 PM

please keep me informed as to how the recovery goes

Cheers

TheEd

IamWill · 13-07-2012, 08:19 PM

Recovery is going well, I think. An hour ago I did 1k of running drills and dynamic stretching and my legs felt way better than yesterday and this morning.

Looking forward to tomorrows easy interval session!

IamWill · 14-07-2012, 02:14 PM

Hi!

Did today's session, the rest day brought what it was supposed to bring: the legs felt properly recovered:great:.

I did 6 x 5 min @ 1/2 marathon pace (whatever that is for me at this moment, but I tried to keep it relaxed) with 3 minutes easy in between.
My average pace during the 5 minute intervals was around 4:15 (average HR around 155, max 167), during the 3 minute (very) easy intervals my pace was around 5:30 (average HR around 145).

Looking forward to tomorrow's 75 minute session. Tips or comments are always welcome!

Will

***TheEd*** · 15-07-2012, 07:39 AM

as long as the easy runs become a process of recovery for now and a foundation to build upon

onwards and forwards

TheEd
ps.. the fartlek sessions will progress accordingly, maybe 4.15 per k is slightly too quick currently ([SIZE="1"]though your pulse shows it is fine[/SIZE]) however as long as there are no after effects then it is good

IamWill · 15-07-2012, 01:53 PM

O.K., clear, let's see how easy the next couple of 1hr easy runs feel.

Today's 75 minute run went fine. About 5:20 pace (slower in the beginning, faster at the end), HR 138.

***TheEd*** · 16-07-2012, 02:32 PM

looking forward to seeing how you progress once you move towards the faster training and running

enjoy

TheEd

IamWill · 17-07-2012, 10:49 AM

Me too

Today's morning run 60 min @ 4:53 pace (12.3km, slowest km @ 5:25, fastest 4:10). Average HR 145, max HR 165 (<-I ended the run with the 4:10k).

Might do a 2nd run, i.e. a very easy (HR<130) 5k in the afternoon or evening, it's my vacation after all, so I can stray a little bit from the program:whistle:

Cheers,

Will

***TheEd*** · 17-07-2012, 05:15 PM

just be careful not to 'overboil', you meant to be feeling ready to train when coming off the build up

enjoy

TheEd

IamWill · 18-07-2012, 11:53 AM

Understood, I'll make sure I'll take enough rest and that I won't overdo it.

Today's run: 12k @ 4:43 pace, HR 149 (the last two k @ 4:13, HR around 160.

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