Im not that quick LOL 7 miles an hour!!
Janurary of this year building milage.
Feburary: introduce sub one hour runs of 80%=125-132 bpm
March: introduce one hour runs of 80%
First one was 131 ave bpm, distance 10.78 k. With massive fade in pace after only 12 mins.
October: 127 ave bpm, distance 11.97k. With no fade in pace .
For comparision perposes I have only used one hour, but the last 4-5 weeks I have been running 75 mins at 80% with no fade in pace.
I feel that there is still more to come. I am also glad that I have stayed at 80% for the moment ( not wanting to upset the Snowdon training ) and have seen my HR drop by 4 bpm for the same pace.
Last bit, I came out of HADD in June/ July because i ran ( Longish ) fell/trail races every w/e.
But all easy runs were at 70% or LESS in those two months.
Hope this helps someone somewhere.
Brian, I lived in Einhoven for a year and worked at DAF trucks, fantastic city and after reading your report I might just do the half mara next year, well done anyway.
How do you space the 100mpw?
Andy, I focused more on the target zone/ % rather than the pace,but kept an eye on the distance/speed for information at a latter date.
No way would I be able to cope with that milage, best of luck.
Brian. wrote (see)
DrDan, 3 of us were lapping Hyde park on wed. We tend to go up there if it's wet on the towpath. Hopefully will spot u on a lunchtime. We meet at the top of the steps to the canal on whitehall rd at 12.20, if u fancy some company.
I did 4 laps on Wednesday.
Will try to meet up at Whitehall Rd (normally join canal at Wellington Rd, so easy to nip up) - do you have regular days for the tempo runs?
I'd cry if my 305 died
42M week and feeling fresh. Struggled mid week as couldn't drag my arse out of bed to run mornings so did 3 evenings and didn't enjoy it much.
Total 400 ( 6 hrs 40 m )
I'm going to aim for 46 this week and will probably do a slow 4 home from work tomorrow then everything else the same as this week. Not sure how to get up to 50 after that ..... any recommendations anybody ? Should i look at just increasing mid-week longer run and weekend long run. Any comments on the structure of the rest of the week, could i improve it ?
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