Week 10 progress: we gucci

https://video.wixstatic.com/video/c1aca0_bb9777485e764872824967274fa72015/720p/mp4/file.mp4

A little shoutout to my nemesis

As mentioned in my previous post we were getting tired. Recovery not the same, assorted pains in shins, ankles and little or no progression of pace:effort. Toned the planned volume a tad last week, and mixing in more bike to reduce impact.

A full day of rest on Saturday before a hefty sunday session: 2km warmup followed by 1km "on" (slightly faster than race pace), and 1km "off" (6:30 abouts) for 5 reps for a total 12km including the warm-up. I did my full chemist set including bicarbonate and had no stomach issues, and I just smashed the workout. I had plenty left in the tank too!

35.8km running, so still no "Mileage Merchant" which is unlocked at 40km/week.

Now heading into the last week of quality sessions, with a mix of intervals at race pace and recovery runs. The final week will be a taper with very moderate volume, to arrive as a lean, mean running machine come race day.

Sidebar

Question to the reader: are you already following me on Strava and showering me in kudos, or are you being a little bitch?

Negative splits, positive vibes.

Stats

Some increases here this week, finally got into the cyan colored segment on VO2-max on Garmin.

Weight	88,0 (-0,5 kg) (way behind my goals here).
VO2 Max(Garmin)	47 (+1)
Lactate threshold(Garmin)	5:08 /km (-0:05)
5k Prediction(Garmin)	23:30 (-32 sec)
5k PB	24:41 (-)
10k PB	52:34 (-)