Thanks TheEd. I'm going to start the cycle in earnest, its been over 6 months since I've been able to train & I am keen, especially as I have my first 10k in 2 months & I really want to break 39.
I missed Monday's training this week as I didn't want to kick off on 6 days in the first week. Next week 6 days.
Tuesday I ran 12k @ 149BPM
Wednesday I ran 5k @ 141BPM
on both of these runs I focussed on increasing cadence which I did (I seem to settle @ 178 now) but it left me with some muscle soreness towards top of quads for todays session (these muscles not used at lower revs I guess?)
so today i figure to equal my previous 2k intvls pb av pace of 3:49 & focus on candece. well either the cadence or the muscle soreness lead to a 3:51.5, the session destroyed me! given i've run 2 5ks @ 3:44 & 3:47 pace in the last 2 weeks I really was surprised by this. Splits are:
LAP-----PACE-------MAX HR---AVG CADENCE
I've decided not to focus on cadence for the 1k & 2k intervals & 5k runs, they are too intense as it is. I got some video of myself whilst running today. I'll check for overstriding & picking-up rear leg, both were poor last time I videod myself.
positive thing from today was no knee soreness
off on holiday to Scotland. I'll stick to the plan whilst away & post when I get back. Fingers crossed tuesday's intervals are more successful.