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Sub 40:00 10km


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Old 17-02-2018, 01:04 AM   #11
silva
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Hello Ed,

I haven't had much free time to update my progress here, but the training has continued and started the 2nd cycle this past Tuesday, and did the 5x2km yesterday.

Summing up this 1st cycle, I did days 1, 3, 5, 8, 10, 12, 15, 17 and decided not to test myself on race day 19, as previously planned. Did a 55min light trail instead on day 20 and felt tired from start to finish.
The toughest days, for me where days 8 (6x1km) and day 10 (was a chore, legs where tired). Enjoyed day 5 (long run) the most, and day 15 (10x400m) I felt strong (I’m more used to 400m interval training). But by the end of 3rd week, maybe due to lack of rest/sleep, I was feeling pretty tired. Lack of enough sleep is an issue I need to address for this 2nd cycle…

For this cycle I’m being conservative, and maintaining the same target paces for most quality sessions, and stick to training the same volume, the same days I did previously.

So, day 1 went like this:
1h off road
12km
Pace 5:00/km
Avg HR = 140bpm
Max HR = 156bpm
Elevation gain=158m

Day 3 (5x2km same “circuit” as before)

3:56
3:50

3:55
3:54

3:56
3:50

3:56
3:49

3:57
3:54

Avg HR = 148bpm
Max HR = 163bpm
Effort level felt the same as before, shaved couple of seconds here and there.

I almost didn’t do the 2km session due to my ankle, that wasn’t felling right. It has been nagging me from time to time, not that it hurts while running, but ever since I strained it last November, it hasn’t evolve as I would’ve hoped…Tomorrow I scheduled an physiotherapy session, lets see how it goes.

Cheers,
Silva
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Old 22-02-2018, 12:05 AM   #12
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Ok, some quick update:

The physiotherapist suggest a mild ankle instability, which should not be a problem for running, except on some technical trails. Lets see how it evolves.

- Saturday's long run (almost exactly the same route I ran the previous long run)
1h29m
18.2km
avg pace 4:53/km
avg HR 142 (max 161)
Effort level felt the same as before, pace was quicker (pace5:08 before)

- Tuesday did the 6x1km
3:46
3:45
3:44
3:43
3:46
3:40

avg HR 148bpm (max 166)
Effort level felt easier than the previous 6x1km, I think I managed the pace better. Hard, but under control. Overall, was quicker than before

Now, taking into account my first race this year it's going to be a 13km trail (10 days from now), should I replace the 5km (day 12) session, or some other session, with some hill climbing, or something more similar to a trail conditions? Would like to know your opinion on that TheEd.


Cheers
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Old 28-02-2018, 09:38 AM   #13
TheEd
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Silva, apologies for missing this

what did you do on the day you asked about?

TheEd
ps.. hope all going well
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Old 28-02-2018, 11:49 PM   #14
silva
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Hi TheEd, no worries

I end up doing the 5km on Saturday - 19:15, same course as before, new PB :-)
And to rest my joints, did a 40km relaxed road bike on Sunday.

Since Monday the weather here is awfull, hard rain and wind, don't have access to a treadmill, so just did strenght training at home on Tuesday, and today did around 8 km fartlek running away from the rain. Not sure if I can run tomorrow, so probably going to hit some iron instead, unless you suggest otherwise. No sure if I can do much more before the race, maybe just rest?... This all week feels unproductive...

Sunday's trail is going to be a muddy slippery slope, which doesn't give me much confidence on my right "unstable" foot, so probably am going to approach this race with caution.


Cheers
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Old 04-03-2018, 09:33 AM   #15
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How did you event go today

The Beast from the East (weather) has caused a few problems across Europe

TheEd
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Old 04-03-2018, 09:59 PM   #16
silva
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It went well enough
Lots of mud, had to cross some marshlands, water up to my chest, so not really the conditions I've been traning at. Last km was in dry dirt road/tarmac, so managed to do a sprint finish and secure a 10th place overall (out of 138), 4th in my age group (out of 33).
5:04/km
1:05:12
12.9km
Avg HE 160, maxHR 171

Not sure if ready to start a new cicle by next Tuesday, probably just one week after that.
Next race its probably going to be in April, not sure exact date, 10km road race.

Cheers
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Old 07-03-2018, 11:27 AM   #17
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water up to chest .. sound like fun

good to take the rest week if needed

TheEd
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Old 24-03-2018, 01:31 AM   #18
silva
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Started a 3rd cycle last week, even tough work and weather where conspiring against me...

>>>5x2km - it was rough, very wet circuit, effort level felt very high since the 3rd km.
3:51 3:54 3:56 3:52 3:58
3:48 3:51 3:48 3:59 3:52
Avg HR 144
Max HR 168

>>>Long run - had to be postponed due to terrible weather on Saturday (heavy rain and winds), and it was done Sunday morning, in less dire conditions.
Pace: 5:33/km
Avg HR 138
17km in 1h35m, 272m elevation gain

>>>6x1km - it had to be postponed 1 day as well, due to working late that night.
3:44 3:42 3:40 3:42 3:43 3:34
Avg HR 150
Max HR 168
Effort level felt high but under control, as seen in the last km, but than again, had 1 full extra day to recover...

Quick look at the HR data, it seems I can now reach (in intervals training sessions) closer to MaxHR (171bpm?) than in previous cycles, don't really know if it's a good or a bad thing.... I'm gonna guess good, as long as my speed goes up as well...

Cheers
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Old 24-03-2018, 07:48 AM   #19
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Hi silva, the weather is often not our friend, hopefully the rest of the cycle is more enjoyable, and to think, this is called spring

the higher maxHR is good, and particularly if your resting hear rate goes lower.

This would be the heart rate you take in the morning, if that drops, then it means your range is improved.

so, the gap between your low heart rate and say your easy run of 140 bpm is bigger, this means that your pace for the easy runs should increase.

the higher maxHR would also mean that your new threshold should take longer to reach when you are running at effort

the weather conditions may not have allowed you to run faster, but in fact you were putting in more effort. On another day, you would / should have been running faster

for the future, back off against a strong headwind and stormy conditions and simply 'tick over'

wind can cause a lot of problems with the legs and your overall fatigue on the days after the 'windy' session

otherwise, all good now?

TheEd
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