19M - double; recovery run & medium long tempo run
4M am recovery run at 8.10min/M
15M pm tempo run at 6.15min/M (on treadmill at 1850m altitude; HR 170-175bpm)
I did a very gentle exploratory run on the roads again this morning. Shorter this time, but enough to work out where I should go on future runs.
But the real deal today was a really good tempo run on a treadmill in the gym at Les Menuires. I'm not sure how to convert the speed to a sea level time, but my heart rate monitor told me I was hovering around 170-175bpm (slowly climbing), which is only a bit below to my race profile. It certainly felt solid. And now, a couple of hours down the line, I can feel the post effort headache and leg ache.
I've spent the rest of the day rehydrating, refuelling and lazing on the sofa. All very good.
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March 27th & April 9th - stoke your altitude based lactic furnace Scotty, the 1879 boys look forward to seeing you reap an aerobic 5m harvest for team relay joy.
ReplyDeleteAnd then obviously you can do long run cool down on April 17th. Keep up the great work mon bruv.