One month completed and the result of a proper training plan are clear.
Did 3 runs this week (and lots of eating) as planned.
- interval with 3k easy warm up followed by two sets of 3km at a pace of 4:30/km and 1km at a pace of 4:00/km. 4 minutes rest in-between. One km very easy to cool down.
- treadmill interval with a 4km easy warm up followed by 8 sets of two minutes at a speed of 15.7km/h. Easy walk for 2 minutes in-between. 1km easy run to cool down
- long run. 20k at a fun pace of 5:26 and avg heart rate of 145 bmp. Great running weather today! Sunny, not too warm not too cold just perfect.
Overall a good first week for 2014.