 Hello everyone, welcome to the Film My Run channel and welcome to our look back at week three of my Paris marathon training block. Remember I'm going for a sub three marathon in Paris on April the second, so at the moment we are sticking to 100 kilometers a week and we'll do that for the next three weeks as well and then we'll start ramping it up a bit, but we are sticking in more hard efforts, more fast training in this marathon block to see if we can crack sub three again. So do please click the like button and subscribe to the channel if you're not already subscribed that'd be awesome, we'd love to have you as part of the Film My Run community and let's get on with looking at last week's training. Now because we've got a jam-packed week on the Film My Run channel this week, we're going to whizz through this pretty quickly. If you've watched the first two episodes of the Paris marathon training block then you'll know what's coming and this week has been fairly similar to the last two weeks. On Monday we started with our usual nice easy run 10 miles, this time flat on the seafront from worthy all the way down to showroom and back, nice and easy. Then Monday evening was track session, it was freezing cold and we did hard effort of 1200 meters with a 90 second rest, 1000 meters with a 90 second rest, 800, then 600 and then 400 all off 90 seconds, hard as we could go, really good session and you can see when we look at the heart rate how much work I put into that session. So a double run day on Monday totaling 25 kilometers and then I did eight kilometers of a double run day on Tuesday, fairly easy running, a couple of technical disasters on Zwift, so it was a bit of a damp squib of a day unfortunately but we got eight kilometers in over two short runs. Wednesday was our hard interval day on Zwift, so we do these Paris marathon interval training sessions on the treadmill and we did eight sets of 90 seconds, increasing for the first four sets, increasing speed and then a recovery in the middle of about four minutes I think and then we did the whole set again, another four 90 seconds, increasing the speed each time. I think the fastest I got up to was three minutes 11 seconds per kilometer so that's about 19 kilometers per hour for the last 90 second rep. So that was 8k on Wednesday and then we had another double run day on Thursday, the film might run 500, climbing session on Zwift in the morning that's just over 4k and then in the evening I did bag that badge which was 11 kilometers so a good 15 to 16 kilometers, nearly 10 miles covered, nice easy low heart rate running on Thursday. If you're enjoying the video do please hit the like button, if you're finding it interesting or entertaining then do consider subscribing if you're not already subscribed and if you want support the channel even more then do become a member. You can join the film might run channel from as little as one dollar or one pound a month if you want to see more videos, if you want to help me create more content, more running content for you to watch every week then do consider becoming a member of the film might run channel. I took it really easy on Friday on the treadmill just five to six kilometers of really easy running, a bit of a ramp up at the end but in general very easy on Friday in preparation for a hard weekend. Continuing the park run series that I'm currently doing I went to Bevan Dean Down Park Run which is east of Brighton and it's a beautiful trail run park run and I met Joel Wilkinson there you know from eight out of ten cats does count down anyway so I ran quite hard there came in fifth place in 22 minutes so it's a tough old park run but if you love your park runs Bevan Dean Down is definitely one to go to anyway so that was Saturday morning and then I had cross country in the afternoon so we had the Sussex Masters cross country event and I went really hard at that as well so two hard efforts on Saturday so a double run day on Saturday hard effort and then another double run day on Sunday simply because I needed to make up the 100 kilometers we did a long run on the hills of the South Downs beautiful run with the morning sunrise on a cold winter's day 21k in the morning and then I just rounded off the week with a nice easy 5k on the treadmill in the evening so another double run day so you see a pattern here lots of double run days quite a bit of interval training as well and hard efforts thrown in along with our nice easy low heart rate training now if you're a youtube premium subscriber this won't bother you but if you don't pay for youtube might be time for a little advert now so just over 100 kilometers about 103 kilometers covered this week most of it actually outside so I did less on the treadmill this week 43 kilometers on the treadmill about 60k outdoors and that was split over 11 different activities and four of those were what I would describe as a hard effort so that's quite a lot four out of 11 runs being a hard effort and that works out what is it 38% something like that something ridiculous definitely not 80 20 running that's for sure in terms of distance but I did 103 ish kilometers so about 25 percent 24 percent of my runs were hard efforts so yeah about 24k of really hard running now remember in these hard sessions there is recovery time there is rest time there is rest distance but that's all included in hard miles so when I say I did 25k of hard running it wasn't 25 actual kilometers of all our effort although actually with park run and the cross country it probably wasn't too far off that and then we come to heart rate zones so 13 percent 14 percent or so of my running this week was in those top zones zone four and five so when you're doing interval training when you're doing a fast racer full pelt you should really be if you're working hard you should be in zones four and five of your heart rate and so yeah for about 13 percent of my nine and a half hours of running this week last week I was in zones four and five so just one more thing I want to show you before we close off this episode of the Paris marathon training videos it's training peaks now I don't know if you use training peaks but I find it a lot better than Strava for setting goals to improve my fitness because I love TSS and CTL now TSS is your training stress score and for every run you do you get a TSS score and the harder the run or the longer the run the harder the run the greater the TSS score you get and then from that is computed your critical training load or your fitness level now my CTL my fitness was at 52 in January early January when we started around about 52 or something and I'm gradually increasing that number so by increasing the number of hard efforts I do increasing the mileage that I do my fitness is increasing and you can see that clearly on the graph here with it going up now to about 68 66 68 something like that and so I love looking at that and I find it better than Strava for gauging how my fitness is improving and I like being able to set on a calendar the runs that I'm going to do and the TSS score that I'm going to get from those runs so I can see what my TSS score will be at the end of the week and therefore what my CTL my fitness score will be at the end of the week and it's really easy to set that up and to keep monitoring it and like I say I find it better than Strava for that if you'd like to watch the Bevan Dean down park run that I did on Saturday featuring Joe Wilkinson and then do click that link right there that'll take you to that otherwise have a great week everybody enjoy your training let me know in the comments down below what are you training for how's your training going and we'll see you on the start line next time take care bye bye