Saint Malo Day 9 : 26km incl 3 x 600m beach intervals ; Steve Tempo 9km
Weather perfect, full sun, moderate winds. Morning run of 2 hours to the east, half on single coast by the sea. Full tide at dawn, day split into two again with beach intervals after lunch. Tides are going through a very low low and very high high cycle. Waves banging on the walls at high tide, low tide easy to get to islands usually cut by sea.
Steve ran a tempo this morning, 9km in a 12km run @ 4.00.3 average.
My PM set: Stretching at hotel, 1km warm up, 4 x 100m strides, 3 x 600m efforts, 1km warm down. Splits: 1:54,1:50,1:50 (3:10/km,3:03/km,3:03/km)
Already I've got enough data in this training block. In summary I came off the plane with no form, in good health except for a swollen ankle, possible DVT issue (resolved on Day 1 with a long slow run). I was stiff (expected), no jetlag (that happens on the way home). It took one easy day and five days of short sessions plus longish runs to find my feet and form. The last three days sessions have been great and I've run 134km last 7 days.
Tomorrow is a turning point. I am still in Saint Malo for 3 nights but moving hotels tomorrow. Friday is TGV to Paris, Saturday Parkrun 5km and move to Epernay for 3 nights where Tour de France cycling is in Epernay (finish) and Reims (Start). Then back to Paris on 9th July for 17 nights (two apartments). In Paris I should have access to a synthetic track and will run two Parkruns. The sessions on the track should bring another lift in form. Parkruns will just confirm it.
Steve ran a tempo this morning, 9km in a 12km run @ 4.00.3 average.
My PM set: Stretching at hotel, 1km warm up, 4 x 100m strides, 3 x 600m efforts, 1km warm down. Splits: 1:54,1:50,1:50 (3:10/km,3:03/km,3:03/km)
Already I've got enough data in this training block. In summary I came off the plane with no form, in good health except for a swollen ankle, possible DVT issue (resolved on Day 1 with a long slow run). I was stiff (expected), no jetlag (that happens on the way home). It took one easy day and five days of short sessions plus longish runs to find my feet and form. The last three days sessions have been great and I've run 134km last 7 days.
Tomorrow is a turning point. I am still in Saint Malo for 3 nights but moving hotels tomorrow. Friday is TGV to Paris, Saturday Parkrun 5km and move to Epernay for 3 nights where Tour de France cycling is in Epernay (finish) and Reims (Start). Then back to Paris on 9th July for 17 nights (two apartments). In Paris I should have access to a synthetic track and will run two Parkruns. The sessions on the track should bring another lift in form. Parkruns will just confirm it.
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