04-09-2015, 10:53 PM
Hi TheEd,
Have been continuing with the buildup, though took an extra day off this week. Ran the 4km TT this morning. It wasn't a great run, I picked up a cold yesterday and the body was feeling tired/heavy. Started out too fast and suffered the rest of the way. Never mind, good to get it done and get ready to move back on the cycle.
Splits as follows:
3:51
4:08
4:13
4:12
Total 16:24, average pace 4:06/km.
I think I could have run a lot stronger without the cold so if you think it's OK I'd like to set target pace for the intervals at:
4:10/km (8:20) for the 5x2km
4:00/km for the 6x1km
3:50/km (92sec) for the 8x400m
Tomorrow I plan to run 75-80min then easy 60min Monday before starting the cycle on Tuesday.
Good news is I have had no niggles or injury for the past 2 weeks of running.
Have been continuing with the buildup, though took an extra day off this week. Ran the 4km TT this morning. It wasn't a great run, I picked up a cold yesterday and the body was feeling tired/heavy. Started out too fast and suffered the rest of the way. Never mind, good to get it done and get ready to move back on the cycle.
Splits as follows:
3:51
4:08
4:13
4:12
Total 16:24, average pace 4:06/km.
I think I could have run a lot stronger without the cold so if you think it's OK I'd like to set target pace for the intervals at:
4:10/km (8:20) for the 5x2km
4:00/km for the 6x1km
3:50/km (92sec) for the 8x400m
Tomorrow I plan to run 75-80min then easy 60min Monday before starting the cycle on Tuesday.
Good news is I have had no niggles or injury for the past 2 weeks of running.