JJ, don't worry, you''ll get there. You were actually pushing the pace a little in the middle there so back off and it'll be easier. Cycling tomorrow?
This week no more than 3 runs - a tempo again, same format as last week, and 2 x easy / slow 8k. Will add a bit of distance the following week assuming the knee stays good.
Garmin malfunction grrrr
JJ, that's good news. Can you wear the heart monitor cycling as well? That'll will be useful as we go along.
JJ - I think that looks good.
Wednesday Tempo - warm up 1.5k then go to your target 10k pace for 3k then easy for another 1.5 - see how that feels.
Friday do 45 mins easy
Sunday - You've managed 8k with no issues - let's go for 10k this week and we'll push up from there.
In Frankfurt at the moment. Meantime stick with 7-8k easy pace today and monitor the knee.
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