This week started with some gastro. That meant the first three day without training. With the days reduced to five and trying to be careful not to play catch up I looked to see how to key include my key runs. I settled on the following:
Day 1: 80min endurance/aerobic conditioning run. This was my best feeling run in quite a while. Fresh legs obviously helped.
Day 2: easy 60min was the intention, but became a day off. Combination of post gastro, resultant reduced sleep and night shift was too much.
Day 3: Hills for 60min. Just over a series of moderate hills on rough ground keeping the ascents and the top bd of my endurance zone and the downhill dropping the HR into the base zone. It's a key session but not very hard at this stage.
Day 4: easy 60min run.
Later in the day I completed a strength session which gave me about 40min of work. Squats, presses, pull ups plus an assortment of core and remedial exercises.
Day 5: Long run. Planned 2:15, cam back in 2:12. The majority was meant to be in the endurance zone, but about half the run was in the base. I felt like I was pushing things too hard by aiming for that higher HR. So I just stuck where it felt right.
Not a complete week, but the last 5 days were reasonable.
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