Back Where It Started Week 9 · Final Preparations

Welcome back to Ayup & Run and another week of Norwegian Singles Approach training as I continue trying to become the best runner I can before age eventually catches me. This episode covers Week 9 Thursday to Sunday of the Back Where It Started series and the final preparations before the last race in the Hereford Couriers 5K Series. Thursday was sub-threshold session day with 6x6 minutes off 90 seconds recovery. The weather was absolutely dreadful with heavy rain and strong winds. Rather than forcing a pace target, I ran entirely to effort. Despite slower paces than previous weeks, the intensity remained exactly where it should be and I was very happy with the quality of the session. Interval paces: 🏃 4:12/km 🏃 4:12/km 🏃 4:14/km 🏃 4:09/km 🏃 4:15/km 🏃 4:14/km Friday was a 60-minute easy run focused on recovery and race planning. During the run I planned pace strategies, fuelling plans, race preparation and how I intend to approach the final Hereford 5K race. Even at an easy effort I covered 10.34km with an average heart rate of only 114bpm. Saturday was parkrun day and we travelled to Pont y Bala parkrun, one of my favourite courses and the venue where I first broke the 19-minute barrier at parkrun. Conditions were once again extremely windy but I still used the run as a final test of the Xtep 2000km 5.0 Pro. Sunday was long run day around the lake at Llandrindod Wells. The cycle path around the lake made the perfect location for easy running and race-fuelling practice. During the run I continued testing my homemade carbohydrate drink made from sugar, sea salt and water, inspired by Göran Winblad's fuelling advice. The link to his video is below    • The Sports Nutrition Industry Don't Want Y...   Week totals: ✅ 95.89km ✅ 59.58 miles ✅ Another successful week of Norwegian Singles Approach training Shoes featured: 👟 Xtep 2000km 5.0 Pro Topics featured: 🏃 Norwegian Singles Approach 🏃 Sub Threshold Training 🏃 Heart Rate Training 🏃 Parkrun 🏃 Pont y Bala Parkrun 🏃 Long Run Fuel Practice 🏃 Race Preparation 🏃 5K Training 🏃 Masters Running 🏃 Chinese Running Shoes 🏃 Xtep Running Shoes If you enjoy running vlogs, parkrun content, Norwegian Singles training, race preparation, shoe reviews and Chinese running shoes, follow the channel by subscribing and join the conversation in the comments. 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*.If You Open Up #NorwegianSinglesApproach #ChineseRunningShoes #Xtep2000km5Pro