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Here we go Again : 10k & 21k Training


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Old 14-09-2011, 12:31 PM   #101
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spot on .. roll through the training and enjoy

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Old 15-09-2011, 11:32 AM   #102
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Completed my 60 minute (10km) easyish run today, felt comfortable, but the HR was elevated again, suspect this was due the previous weeks training.

Looking forward to a days rest tomorrow.....

Dean.
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Old 19-09-2011, 09:47 AM   #103
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Completed the 5km paced run on Saturday, felt really comfortable. Completed in 21:15 and each 1km lap was 4:15/km. HR average for the 5km was 170 BPM.
Completed a 60 minute easy run yesterday, again really comfortable, HR was back where I expected it to be.

Plan for this week:

Today - Rest
Tuesday - 10 x 400m ??
Wednesday - 30-40 minute easy
Thursday - Fartlek (6 x 1min fast / slow)
Friday - Rest
Saturday - Rest
Sunday - Half Marathon

Not sure about the 400m session for tomorrow, as I have not done this before, also need to the pace. I do not have a running track, but can do it outside. What do you think??

Dean.
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Old 19-09-2011, 10:13 AM   #104
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instead of the 400m session you can do 3 x 1600m at 4.15 per k pace with 3 minutes rest in-between

this should be a comfortable session

and the rest looks fine in your run down to the event .. no harm in doing 2 day rest if you feel it benefits you or

put the 6 x 1 minute onto the Friday and Thursday do 30 minutes easy

Rest Saturday

Cheers

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Old 20-09-2011, 11:17 AM   #105
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Completed the 3 x 1600m session at 4:15/km this morning, session was reasonably comfortable, done with three minutes slow at 8.5km/h. Splits below:

HR Ave / Max / After Rest

1st - 160 / 169 / 123.
2nd - 167 / 174 / 134.
3rd - 167 / 172 / 111.

I wil stick to having two rest days prior to the half, as I need to travel from Rotterdam to Windsor on the Saturday, and will be working everyday until then, so will apreciate the rest....

Dean.
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Old 20-09-2011, 12:04 PM   #106
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excellent .. enjoy the roll down to the event

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Old 21-09-2011, 03:11 PM   #107
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Quote:
Originally Posted by TheEd View Post
excellent .. enjoy the roll down to the event
I will certainly try.....

Did my easy 40 minute run today, just over 7km, Heart rate was sitting nicely where I expected.

Fartlek tomorrow, then wind down complete.

Dean.
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Old 21-09-2011, 05:27 PM   #108
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Old 22-09-2011, 12:09 PM   #109
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Fartlek done today, another comfortable session.

72 hours to the half now and raring to go.

I was planning on running the first 10k around 4:30/km (45 minutes), and then upping the pace to 4:20/km for the next 9km (39 minutes), then go all out for the last 2.1km, hopefully this should give me a time sub 1:33.

What do you think?

Dean.
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Old 22-09-2011, 06:24 PM   #110
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sounds sensible

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