Morning Ed,
To tell the truth, I was bit nervous for this morning session, as its been awhile since I have done any quality work. I was concerned if could complete the session. However it went surprisingly well. I got into a rhythm quickly and it did not feel that I pushed to hard.
Warm up - 14min, avg HR -125, pace-7.18/km - did some strides as well.
1. 2km avg HR-139, pace- 4.51/km , rest 2min
2. 2km avg HR-141, pace-4.52/km, rest 2min
3. 2km avg HR-148, pace-4.53/km, rest 2min
cool down - 18min, avg HR-118, pace-6.27/km
Must say that my legs feel that they worked, especially hamstrings. Did some foam roll and sat in splash pool for 5min.
I live in a small coastal town in the western cape. So i do not have access to a track. Intervals are done on the road (1km loop). I also do not have access to a pool to swim. However we have a tidal river which is safe and lots of people use the river to swim. We have a couple of triathletes who utilizes the river for their training. So I can use the river to swim.
Regards
Phil
Ed,
Forgot to mention that I also do not receive email notifications.
Can you help with advice on when to do some leg strength training, so that it does not impact the next run..
To tell the truth, I was bit nervous for this morning session, as its been awhile since I have done any quality work. I was concerned if could complete the session. However it went surprisingly well. I got into a rhythm quickly and it did not feel that I pushed to hard.
Warm up - 14min, avg HR -125, pace-7.18/km - did some strides as well.
1. 2km avg HR-139, pace- 4.51/km , rest 2min
2. 2km avg HR-141, pace-4.52/km, rest 2min
3. 2km avg HR-148, pace-4.53/km, rest 2min
cool down - 18min, avg HR-118, pace-6.27/km
Must say that my legs feel that they worked, especially hamstrings. Did some foam roll and sat in splash pool for 5min.
I live in a small coastal town in the western cape. So i do not have access to a track. Intervals are done on the road (1km loop). I also do not have access to a pool to swim. However we have a tidal river which is safe and lots of people use the river to swim. We have a couple of triathletes who utilizes the river for their training. So I can use the river to swim.
Regards
Phil
Ed,
Forgot to mention that I also do not receive email notifications.
Can you help with advice on when to do some leg strength training, so that it does not impact the next run..