3rd Week

• Sunday 25.3. -13K - 72 min - An easy one on the next day after the long run. The easy one could be a little longer next week. Or the runs should happen in reverse order. The idea is to include two rather long runs in he weekend. They should cover some 40-50 % of the kilometres of the week.
  
• Saturday 24.3. -22 K - 2 h 4 min - Warm weather, +10 Celcius. A slow, long, enjoyable sunset run on a dust road and asphalt.
• Friday 23.2 -No run, no exercise, rest.
• Thursday 22.2. - 9 K - 46 min - Easy run in the dark.

TO REPEAT, yep, this is the innovation of long slow distance running. Do it once, do it twice, do it a couple of times, do it for ever. A rather simple innovation to generate multiplying endurance orgasms called self-transcendence.

Now, in the very beginning of this path, I made a low profile trial with two moderately long runs in the weekend. The latter one was actually not a "long" one at all, but anyway it was there after the long, on my current scale, run.

The third week had over 80 kilometres of running in it, if you count from Monday 19.3. to Sunday 25.3. This was caused by two long runs in a week.

Next week (plan): A three hour long run. And some cycling, perhaps.