50r18 70% HRR plus 2by1min 1r

Simple session tonight watching Netflix - Star Trek: Discovery - 50 minutes rating 18 with 70% HRR cap (146) then two by 1 minute with 1 minute rest target 1:27.


13,550m 1:52.3 Ave HR 142 Max HR 149 - target 146 TE 2.5

The start of this felt like the good old days of knocking out sub 1:50 splits on the HR rows :)

r18 work - 50 and 60 minutes HRR 70%

ye - that didn't go well - Pam was pretty bad after the operation so instead of being out the same day she was in on morphine over night and it was Tuesday before she felt semi human - I used a opportunity of taking Lilly to Enable Ireland to train as I had about an hour - ended up with 50r18 70% HRR 13,055m 1:54.9 - I was really enjoying it but had to cut it short to pick up Lilly.

Today I was up at 5am to get a full 60min done before starting work at 8am - r18 - 70% HRR - HR raised a bit quicker today.

One thing I have had a issue with since a week before running my last marathon is the left knee - feel pain across the front radiating from bottom right to upper middle hoping it sorts itself out sooner rather than later....

50:00 r18 70-75% HRR plus 2x1:00[1:00]

Going to try and get back on the plan as best I can

So - 50:00 r18 70-75% HRR
(5x10m: 75,70,75,70,75) +
2x1:00[1:00] @2k-3    

And now I just read that properly I realised I cocked up already - had it in my head it was 70,75,70,75,70 (and I'm blaming Al for that cos I was looking at his splits before I went down lol)


50 mins
1:47.6 145 (70% HRR)
1:48.1 152 (75% HRR)
1:53.2 141 (70% HRR)
1:50.4 150 (75% HRR)
1:55.0 142 (70% HRR)

2* 1 mins 

1:25.4, r33 159

1:25.2, r32 167

felt good during the minutes :o)

50r18 75% HRR (153)

Lunchtime grind - starting the distance meters back in - capped at 75% HRR (153) aimed at trying to sort my stroke out - lapsed now and then - but pleased enough

13,530m - 1:50.8 ave TE 3.2 114 ml/kg 1158kcal - got to about 38min on 1:50.0 pace