Posted: 22/07/2014 at 09:26
Nice weekend of training TR and good to see you getting some run consistency/frequency going.
Good to see Al_P and DrD getting back to it.
CW - hopefully you fare better on the fells than on the kerbs of St Ives. Still a solid 10k.
3 prizes from 3 races Dan; good consistency!
Glad to hear you're recovering quickly Padams.
Tmoth - 24hrs on a track? Bonkers! Congrats on the national bronze
That's excellent training Lev_ but not entirely sure 71m in singles is the best structure for a cutback week personally. You sound like you're getting stronger but just make sure you're working with your body rather than against it.
Bad luck on the knee selbs. You really go through the wringer, don't you!
I had my first surge long run of this campaign yesterday. 21m with surges of 1,2,10,1,2,5 (minutes) starting every 10 minutes. Averaged 5:13m/m for the surges (5:23m/m for the 10mins down to 4:48m/m for the 1mins) and 6:45m/m for the recoveries. Finished off with the last 7.5m @ 6:40 to average 6:30 for the whole lot.
A good track session of 8 x 800m, 1 x 1600m @ 5m race pace (though I ran the 1600 at around 5km pace) on Friday last week (as part of a 104m week) combined with yesterday suggests I'm reasonably close to pb shape (even if I don't necessarily feel it yet - I think my basic condition is rising cycle on cycle) so as long as I manage to do a bit on holiday (2 weeks beach, all inclusive - intention is to do 90mins every second day) I reckon I can take a bit off come Frankfurt.