You are reading a single comment by @HatBeard and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
@HatBeard
my next training block looks like this...
5mi Tempo (8:20m/mi) + 3mi warmup/cooldown
4mi easy (9:30->10:10m/mi)
8mi easy (9:30->10:10m/mi)
8mi long (9:10m/mi)
4mi easy (9:30->10:10m/mi)
8x600m,400m recover (7:20m/mile) + 2mi warmup/cooldown
rest day
will probably give running all the way home (10 miles) a go tomorrow and do the first 2 miles as warmup, 2 miles at end as cooldown and walk the last mile.