going for sub 40

[gjoko]

Wed 30min easy
Thu 64min|11,3km|AHR158

Sat 5k paced run 20:50|AHR188

I was hoping to go under 20:30. Also tried to keep effort on a level I could maintain for 10k.

I'm now in the middle of a training cycle and have three weeks till a 10k race. What would you recommend? Finish this one and then do 2 first week of a cycle leading to the race or start again with the 2k session next week to do a full cycle?

[TheEd]

finish this one and then we shuffle things around before the race

TheEd

[gjoko]

Sounds good. I was thinking of doing another 2h/22k run next weekend to get ready for the HM in 10th of May.

Sun 45min|8km|AHR157
Mon 65min|11,2km|AHR160
Tue 5km WU + 10x400 @ 86s r60 + 5km Cooldown: 14km total.
86,86,86,86,86,85,87,84,86,86

I tried running to the track and back. That was quite tiring, but at least I got a proper warm-up. Reps felt fast and relaxed. Overall I'm feeling very strong now.

Weight: 71kg

[gjoko]

Hello,

I've logged over 60km this week. Right ankle felt little weak in the end of the long run. I guess tomorrow a 20-30min easy should be adequate.

Wed 11km|62min
Thu 6x1min fast/slow
Fri Rest
Sat 21,1km|1h 54min|5,25/k|AHR162 Enjoyed.

What about next week?

[TheEd]

balance by make sure the calf muscles are relaxed, light stretching and massage should help .. this is aimed at assisting the ankle

recovery then restart 3 week cycle?

TheEd

[gjoko]

Start of the week looked like this:
Sun 30min easy
Mon 30min easy + 30min easy
Tue 60min easy

I did some stretching and massaging for calves. Ankle is ok now. I've been also experimenting with infrared therapy. Got a lamp for free. Supposedly it should increase blood circulation, assist muscle recovery and reduce tension. It does feel like the IR lamp warms up muscles and joints, but don't know how effective it really is assisting recovery.

I'm having a rest day today (Wed) and heading to the track tomorrow. 5x2k at 4.10/k in my mind.

[TheEd]

the only dangers of the lamp I have heard is that you should avoid having it too close to the skin ... are you still having ankle trouble at all?

looking forward to the 2k feedback

TheEd

[gjoko]

The ankle is all good. The extra rest day is mainly for calves which are still bit tight from all the asphalt running.

I'll try not to burn myself with the lamp

[gjoko]

Thu 5x2 r90

Rep|Time|AHR|RHR|
01|08:10|181|134
02|08:15|180|129
03|08:20|180|140
04|08:20|179|146
05|08:11|184|137
Max HR 204

First km in 3.55, last lap in 90secs and solid 4.10/k's in between.

Program is working great. Clear progress to be seen from 3 weeks ago. :great:

[TheEd]

great to hear

please let me know how the long run goes this weekend

and monitor pace to pulse, so we can see how quick an easy run is currently

have a great weekend

TheEd