12-01-2014, 08:23 AM
congrats Jon .. recovery and then Tuesday an aerobic run up to 1hr and or 75 minutes if recovering well
we can put a variation session in this coming Thursday consisting of
2 x 2k @ 10k pace Rest 90 seconds followed by 4 x 1k Rest 60 seconds (we can discuss effort before session)
a controlled pace run Saturday and you ready to roll
then we can chat about the run down in the last week
TheEd
ps.. great to see you chuffed
we can put a variation session in this coming Thursday consisting of
2 x 2k @ 10k pace Rest 90 seconds followed by 4 x 1k Rest 60 seconds (we can discuss effort before session)
a controlled pace run Saturday and you ready to roll
then we can chat about the run down in the last week
TheEd
ps.. great to see you chuffed