Re: Training Week Ending November 20, 2005

steve common wrote: 
    Time km mi avHR%
Mon 1:23 17 10  78  31' up, 13' down.
                    2 x 16' @ 87-88% / 6' jog => 4'12/km & 4'07/km
                    Completed the local 10k race circuit in wind and rain,
                    just 1 minute slower than when really racing it in 2004
                    Very good for morale.

yes indeed, but... OTOH you won't have any kind of excuses now, that all the aches are gone, *and* you got a perfect pace to make the sub-3 happen!


Tue 1:17 16 10  75  After a heavy 4-day block, this required some focusing
                    to avoid slacking but was another good morale boost,
                    pace around 4'55/k (7'55/mile) at steady 75%


realy good!


Wed 0:00            Unplanned rest following visit to osteopath. Should've
                    been 30' up, 10' down, 2 x 30'/5' at 85%

Thu 0:00            Planned rest

Fri 1:26 18 11  78  28' up, 9' down.
                    2 x 1000m/300 in 3'53(!) then 4'12 at 84% HR - 2' jog
                    3 x 2000m/300 in 8'30/2' at 84% HR => pace looks good
                    1 x 1000m     in 4'18    at 85% HR => but don't get smug

perfect! 

Sat 2:02 25 15  77  30' up, 45' at 85%, 45' down in Kensington Gardens, Hyde
                    Green and St James' Parks in central London. 2x + a bit

Sun 1:14 15  9  73  ~75% same places as Sat but before breakfast. Misty 3°C
 _________________
    7:22 90km 56mi


so did you finally find a hotel in La Rochelle?
any idea what the weather's gonna be like? temps and wind?
.

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