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Here we go Again : 10k & 21k Training


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Old 07-09-2011, 09:48 AM   #91
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should hopefully be on top of it by tomorrow

good luck

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Old 08-09-2011, 02:38 PM   #92
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Completed the 5 x 2000m session today, pace felt more relaxed than last time, but really struggled with the 4th and 5th interval. All done on the treadmill at a speed of 14.3km/h. Splits and HR data below:

Time / HR Ave / HR Max / HR after Rest

8:25 / 171 / 180 / 125
8:25 / 176 / 185 / 143
8:25 / 180 / 187 / 150
8:25 / 181 / 188 / 143
8:25 / 181 / 188 / 147

My Heart rate was higher than expected again today, looking forward to a nice rest day tomorrow.

Dean.
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Old 08-09-2011, 03:14 PM   #93
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good to see you achieving consistency

nice going

enjoy rest day

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Old 12-09-2011, 12:58 PM   #94
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Completed my long run on Saturday, 17.5km @ 5:30/km total time 1:35.

Had a rest day yesterday and completed a 30 minute easy run this morning.

Plan for the rest of the week:

Tue - 6 x 1000m @ 4:05/km
Wed - 30 min easy (5km)
Thur - 60 min easy (10km)
Fri - Rest
Sat - 5km paced at 4:15/km (21:15).
Sun 60 min easy

Any comments?

Dean.
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Old 13-09-2011, 02:41 PM   #95
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Dean, you really becoming consistent, the running should be fun when it comes to racing

nice going

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Old 13-09-2011, 03:46 PM   #96
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Quote:
Originally Posted by TheEd View Post
Dean, you really becoming consistent, the running should be fun when it comes to racing
I certainly hope so.......

Did the 6 x 1000m today, done on the treadmill at 15km/h. Must find somewhere flat to run around here, doing this on the treadmill is so much hard work.

time / HR Max / HR Ave / HR after Rest

1st - 4:05 / 177 / 168 / 132
2nd - 4:05 / 180 / 169 / 141
3rd - 4:05 / 183 / 173 / 143
4th - 4:05 / 183 / 176 / 151
5th - 4:05 / 185 / 178 / 157
6th - 4:05 / 187 / 180 / 155

Pace was comfortable and relaxed, the lungs certainly felt it towards the end.

Dean.
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Old 13-09-2011, 04:44 PM   #97
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training complete .. is that 'half' still on?

Cheers

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Old 13-09-2011, 06:04 PM   #98
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Quote:
Originally Posted by TheEd View Post
training complete .. is that 'half' still on?
I certainly hope so, just over a week to go, The Windsor Half is on Sunday the 25th.

Just carry on with the cycle until then??

Dean.
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Old 14-09-2011, 04:10 AM   #99
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yes, but understand the training towards the half is complete, so no need to over extend oneself during the run down

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Old 14-09-2011, 12:13 PM   #100
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Quote:
Originally Posted by TheEd View Post
yes, but understand the training towards the half is complete, so no need to over extend oneself during the run down
OK, so no faster than 21:15 for the paced run on Saturday.

Completed an easyish 30 minute (5km) run today. Conditions were not so good due to blustery winds. Average HR was 143.

Dean.
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