Just to start new discussion here is latest Pasi Ikonen base training week. Notice his 3000m run Thursday @ 9:17 and 189 bps average. He should easily brake 30:00 for 10K! Looks like he is doing ~110-120K (70mi) per week. That amounts for ~10 hrs running. Are we training long enough? My goal is to maintain 55-60 miles (7-8 hrs) until the end of the April.
More info at
15:30 PM: 10' running. 2km.
19:00 PM: 7' circuit. Short preparation for thursday's circuit-test.
11:45 AM: 80' running. 21 x 200m. Quite stressful training towards end. 17,5km.
18:40 PM: 24' running + 29' snow-football + 4' running. 8,5km.
13:44 PM: 120' running/snow-walking. Slow speed. Good for legs. 17km.
9:45 AM: 32' running + 9' running 3000m + 10' running/warming-up + 4'
circuit-test + 12' five-jumps + 15' running. 3K was enjoyable during the
first 2,5km and that's very good! 14km.
10:09 AM: 85' running + 17' cycling as a warm-up. Weather was really nice
after couple of cloudy days, my muscles had recovered from yesterday's training
and running itself was fluent and fresh. Yees! 17,5km.
9:34 AM: 31' running with Minna and Timo! Maybe the best morning run ever. We
ran on small paths which were quite hard, so it was possible to run fast. Feeling
was great! 6km.
15:46 PM: 101' running with Mika O. Easy feeling but quite high HR.
Something wrong? 22km.