Back Where It Started · Recovery, Parkrun & The Diamond of Death

Back where it started… and this week was all about recovery, pacing, and hills. This video covers Thursday to Sunday training using the Norwegian Singles Approach after racing the Hereford Couriers 5K Series on Wednesday. Thursday became a full rest day after getting home very late from the race. Instead of forcing a run on very little sleep, I chose recovery and load management. Friday was a controlled 60-minute easy run with full focus on recovery. During the run I reflected on the Hereford 5K race, negative splitting the race, and explained the differences between positive splits, even splits, and negative split race strategies. Saturday was parkrun at Groe using the Coros pacer app again for a controlled sub-threshold effort targeting just under 20 minutes. Finish time: 19:58 After parkrun we met up with friends visiting from Aberystwyth for coffee. Sunday was long run day featuring one of the toughest local routes: The Diamond of Death. A diamond-shaped route with huge climbs including a relentless 3km uphill section. The focus remains consistency, load management, recovery, pacing, and structured Norwegian Singles training. Follow the channel by subscribing for honest running content, race videos, structured training, shoe reviews, and real progress. Follow me on Strava   / strava   I do not get any money from anyone using these links below. Contact details for Endurance Peak where I get my vo2 and lactate assessment. Website: https://www.endurancepeak.co.uk Booking: https://www.endurancepeak.co.uk/book-... Use code AYUP10 for 10% discount https://naenka.com/products/nank-clip... Use code Ayup for 15% discount on Nank products Music from #InAudio: https://inaudio.org/ Track Name*.Run On Music from #InAudio: https://inaudio.org/ Track Name*.Run For Your Life Music from #InAudio: https://inaudio.org/ Track Name*.Heroes