I do still find it bizarre when I see someone at the end of a lower part of the pack 10k able to put together a full on flat out 100m sprint.
Madbee, yes I'm quite enjoying it. I feel like I'm chomping at the bit for the next run and my leg niggles are easing nicely. I think there is scope to run a 4th time each week as long as I run alternative days. If I followed this plan for a marathon I think I would slip in a 4th easy longish run.
Alehouse, my last two 10ks in April and May came in at 40.30 and 40.40. The first I had a streaming cold, the second I had to stop after 1k to help with that horse situation and it was a hilly course. I don't see any reason not tp set off at circa 6.25 pace. Lase year this was my sb course in 40.26. Its a good race in that its part of the local midweek series so you are in fact racing plenty of others you know well, so that helps.
Andrew, sounds like your patience is paying off and that pb is going soon.
My average hr over the 7 miles was 166. For context my half hr is anything from 174-178. I think the heat would have added a few beats to the average so I'd call that mara pace.
Had a decent cycle to work and back today. Normally one way is with the wind the other is against so so this morning I got in, in my third quickest time in 5 years so assumed I had a nice little tail wind and expecting a battle into it home. However I then got home in what I think was my third ever quickest time, giving me easily the fastest aggregate time i,ve ever done.
I've been slowly 'plodding' through my schedule. Sunday was 11 miles with 9 at 7.17 mm, however the weather conditions and the local beer festival the two days before meant I called it a day at 11 with 7 hard, albeit at 7.10 pace. The run is replicated this Sunday so I will have another go.
Last night was 6 with 3 at 6.37 pace. Came out at 6.35 so close enough. I've a local 10k on Wednesday night so I'm going to have a good crack at that to get an idea of exactly where I am at right now.