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Getting Back Into It - 10K Training


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Old 15-05-2018, 07:13 AM   #21
Boony
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Day 1 - 2nd 3 Week Cycle

60 mins - 9.2K - 6.28min/km - 141bpm

Nice like for like improvement from Day 1 of the 1st 3 Week Cycle.

Ran 1.1K further in the same time and average HR was 141bpm v 148bpm

Cheers

Nick
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Old 15-05-2018, 07:32 AM   #22
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Originally Posted by TheEd View Post
you should be happy getting back into the rhythm of things

for the 2k session, start off with 5 minutes to 5.05 and run the last one sub 5 minutes if feeling good

then when it comes to 1k session you can look at running 4.45 to 4.50

keep things easy and if you stay consistent, everything will return naturally

enjoy TheEd
Yes, definitely happy, its nice to get out in the fresh air every day. Thanks, those paces sound sensible - looking forward to running them strongly and feeling good, rather than pushing beyond what I can do and not enjoying it.

Cheers
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Old 16-05-2018, 07:23 AM   #23
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Day 2 - 2nd 3 Week Cycle

31 mins - 5.06K - 6.08min/km - 142bpm

Cheers

Nick
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Old 17-05-2018, 07:30 AM   #24
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Day 3 - 2nd 3 Week Cycle

3 x 2KM - Last 2K session in brackets
1 - 2.12KM - 10:38 - 5.01Min/KM - 153BPM (5.05Min/KM - 167BPM)
2 - 2.10KM - 10:31 - 5.00Min/KM - 160BPM (5.09Min/KM - 174BPM)
3 - 2.12KM - 09:51 - 4.38Min/KM - 165BPM (5.09Min/KM - 179BPM)


The track I use is longer than 400m so I have included the distance my Garmin said I ran for each interval, I ran 5 laps of the track for each interval - happy to do a little bit extra each time

Not sure what credence you give to it, but last time out for the 2K session the relative effort was 119, this time out was 50. So I ran quicker, but it took less effort is what I guess this means

Cheers

Nick
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Old 17-05-2018, 07:59 AM   #25
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Hi Nick, getting fitter aerobically, however the most important monitor is how your weight is going?

when the weight drops there will be big changes

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Old 17-05-2018, 08:45 AM   #26
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Hi Nick, getting fitter aerobically, however the most important monitor is how your weight is going?

when the weight drops there will be big changes

TheEd
Weight today is 86.4 - my start weight was 87.6 - in the first week this went up to 89.4 - So have dropped 3kg in 17 days.

Getting to 80.0 and staying healthy would be good. See what is healthy and possible after that, but I come from a long line of short people with big legs, big calfs and big arses!

Cheers

Nick
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Old 21-05-2018, 07:25 AM   #27
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Day 5 - 2nd 3 Week Cycle - 1hr 45mins - 17.16K - 6.08min/km - 141bpm

Day 6 - Did not do - but was out walking most of the day

Day 7 - 2nd 3 Week Cycle - 31mins - 4.26K - 7.15min/km - 119bpm

Cheers

Nick
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Old 22-05-2018, 07:57 AM   #28
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Day 8 - 2nd 3 Week Cycle

5 x 1KM - Last 1K session in brackets - Ran 1K on the track, distances as per gps
1 - 1.08KM - 05:03 @ 4:40Min/KM - 144BPM (4.30Min/KM - 161BPM)
2 - 1.06KM - 04:57 @ 4:40Min/KM - 152BPM (4.31Min/KM - 163BPM)
3 - 1.07KM - 04:55 @ 4:34Min/KM - 156BPM (4.27Min/KM - 167BPM)
4 - 1.07KM - 04:52 @ 4:33Min/KM - 159BPM (4.30Min/KM - 170BPM)
5 - 1.07KM - 04:20 @ 4.03Min/KM - 166BPM (4.29Min/KM - 172BPM)


Last 1K session I had 2min rest between intervals, this time out I reduced this to 90 seconds. HR was getting down to around 135 at the end of each rest.

Cheers

Nick
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Old 24-05-2018, 08:20 AM   #29
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Day 9 - 2nd 3 Week Cycle - 30mins - 5.00K - 6.00min/km - 137bpm

Day 10 - 2nd 3 Week Cycle - 31mins - 5.02K - 6.13min/km - 137bpm

Rest day tomorrow, then 5K paced run on Saturday.

Last time out I ran it at a 4.53min/km pace - Please can you recommend where I should be aiming this time around?

To save you hunting - so far this cycle here are my 2K and 1K sessions.

2K (5.01min/km @153bpm, 5.00min/km @160bpm, 4.38min/km @165bpm)
1K (4.40min/km @144bpm, 4.40min/km @152bpm. 4.34min/km @156bpm, 4.33min/km @159bpm, 4.03min/km @163bpm)

Resting HR this morning was around 62 - weight 86.9kg

Cheers

Nick
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Old 24-05-2018, 09:44 AM   #30
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you

you coming along quite nicely Nick

let it all happen naturally and your progression should be successful

onwards

TheEd
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