19-11-2012, 07:48 PM
To recap:
Monday - off
Tuesday - 10.1km 6:31 pace average hr 138
Wednesday - off
Thursday - off
Friday - 8.60 km - 3x2km intervals at 4:50 pace with 90seconds rest(I missed the part where you said increase the rest between the intervals and got halfway through the 4th when I had to stop)
Saturday - 8.0km 6:12 pace average hr 142
Sunday - 35.7km at 6:55 average hr 147 (was supposed to be 2 loops on the trails of 16km each, but I got lost on the 2nd loop and ended up running longer)
This week - same plan as last week, but am aiming for 32km for the long run on the weekend, and will try and get the intervals done on Thursday rather than Friday. Legs are tired today, but otherwise feeling good.
Monday - off
Tuesday - 10.1km 6:31 pace average hr 138
Wednesday - off
Thursday - off
Friday - 8.60 km - 3x2km intervals at 4:50 pace with 90seconds rest(I missed the part where you said increase the rest between the intervals and got halfway through the 4th when I had to stop)
Saturday - 8.0km 6:12 pace average hr 142
Sunday - 35.7km at 6:55 average hr 147 (was supposed to be 2 loops on the trails of 16km each, but I got lost on the 2nd loop and ended up running longer)
This week - same plan as last week, but am aiming for 32km for the long run on the weekend, and will try and get the intervals done on Thursday rather than Friday. Legs are tired today, but otherwise feeling good.