- Warmup 14:00 Zone 1-3
- Work 5:00 Zone 4-5
- Rest 2:00 Zone 3
- Cooldown 5:00 Zone 1-2
Its a marker though so goal is get lighter back to those paces at a more comfortable -15bpm (or more -20bpm) and bring interval pace back close to 4:00/km
Not a bad week looking back. Achieved most of what I wanted, I didn't get to bike but was happy with the rest of the week.RunningMatters wrote: ↑Mon Sep 14, 2020 10:02 am Weight: 93.6kg
Left foot / Achilles / Calf - I know exactly what is happening from a biomechanical point of view, I just need to address it properly.
Right shoulder - continuing rehab and exercises with physio direction
Run - build a training program for the next 4 weeks. Use the Polar platform to pre plan this
Row - a daily row with every second day as an interval / power workout. Aim to have a steady minimum 10k recovery row on the off day.
Hike - short night hike or longer day hike
Mobility - work these into my day so they become a break from the desk
Bike - if time allows have one solo bike session otherwise use bike for commute to kids activities where possible.
through a breakdown of some of the skill we did and the course work toYour navigation those two days was really impressive. You rarely put a foot wrong. I could see you observing and navigating and improving the whole time. Glad you enjoyed the course and got a lot out of it.
So that is the plan - do MS2 in October, Wilderness or Mountain First Aid certification in November and full MS Assessment in January / February after some more winter hikes logged.you'll have no problem with MS2 if you choose to do it, and I'd be delighted to see you back.
As I wrote that about food diary I was mentally kicking myself for it too. As you know I've had hit and miss and confusing contractions with my diet and training over the years. By process of elimination LCHF or full carnivore diet seems to work the absolute best for me. I just need to stop justifying the "occasional" sweet treat for myself.MCOS wrote: ↑Tue Sep 22, 2020 10:15 am I did it in the same vein as I did with Catherine Norton (Munster Team Nutritionist) as part of an Ironman study back in UL years ago. Of course took 8+ years to sink in!
Kcal deficit is car crash territory. You need to fuel training! Case in point I'm now down to 78kg from 86 at Christmas