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Here we go Again : 10k & 21k Training


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Old 29-08-2011, 06:54 AM   #81
TheEd
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1000's tomorrow .. 4.05?

Cheers

TheEd
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Old 30-08-2011, 06:27 AM   #82
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Yes, I plan on doing the 1000m sessions at 4:05/km.

Completed an easy 5km on the treadmill yesterday, legs felt pretty good, no tiredness.

5km - 130 bpm ave, Max 142, Pace 5:30/km.

Dean.
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Old 31-08-2011, 04:52 AM   #83
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Hi TheEd,

Completed the 6 x 1000m session last night. Was reasonably relaxed, definately easier tan the 5 x 2000m session.

Rep - Time - HR Ave - HR Max - HR After Rest

1st - 4:05 - 165 - 174 - 131
2nd - 4:05 - 165 - 174 - 131
3rd - 4:05 - 167 - 177 - 138
4th - 4:05 - 170 - 180 - 140
5th - 4:05 - 173 - 183 - 149
6th - 4:05 - 175 - 182 - 138

All completed on the treadmill at 15km/h.

I had a look at my calendar last night, and noticed that I have mis calculated my runs, I have a 10km race this Sunday, and a half marathon three weeks afterwards. I was thinking I should do an easy 5km today, an easy 10k thursday, then rest until the race Sunday, and the start another cycle leading up to the half marathon?

Dean.
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Old 31-08-2011, 05:31 AM   #84
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consider an easy 10km today, 5 to 8km Thursday and then do the 6 x 1 min fast / slow session on Friday

any thoughts?

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Old 02-09-2011, 06:49 AM   #85
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All done and ready to go for Sunday...... I will be taking it relatively easy, as long as I am quicker than my time of 44:18 last year I will be happy. I am using this as a base for the half in three weeks time.

Dean.
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Old 05-09-2011, 04:23 PM   #86
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Completed the 10k Race yesterday. I had forgotten how difficult 10k's are, been my first one since last October.

Completed with a PB of 42:25 (4:15/km ave). Almost two minutes quicker than last year (44:18). Unfortunately I left my HR monitor in the appartment so no HR data, only speed. Splits below:

1km - 4:14
2km - 4:17
3km - 4:17
4km - 4:20
5km - 4:22
6km - 4:12
7km - 4:18
8km - 4:14
9km - 4:11
10km - 3:52

Not sure I had much more left in the tank after this. I am please with the time, and believe it is comparable to the training times I did the 5 x 2000m (8:20-8:30) and 6 x 1000m (4:00-4:05).

Dean.
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Old 05-09-2011, 04:50 PM   #87
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Quote:
Originally Posted by dmw9255 View Post
I did the 5 x 2000m (8:20-8:30)

Dean.
congrats and therein lies the truth

enjoy the days

TheEd
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Old 06-09-2011, 04:43 AM   #88
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Hi TheEd,

I agree..... The best I hoped for yesterday was 42:30, and was expecting around 43:00.

I decided on a full rest day yesterday to let the legs recover, my plans for this week are:

Today - 30 min Easy (5km).
Wed - 40 min Easy (7km).
Thu - 5 x 2000m @ 8:20-8-30.
Fri - Rest.
Sat - 17.5-18km Long Run.
Sun - Rest.

Any comments?

Dean.
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Old 06-09-2011, 10:35 AM   #89
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this looks fine and also nice to note you didn't decide to up the 2k pace (which would be unnecessary)

nice to see the progress in application as well

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Old 07-09-2011, 09:31 AM   #90
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Quote:
Originally Posted by TheEd View Post
this looks fine and also nice to note you didn't decide to up the 2k pace (which would be unnecessary)

nice to see the progress in application as well

TheEd
I didn't feel the need to increase the pace, as I wasn't comfortable and relaxed doing the 2000m sessions last time round. No point in over doing it, especially when I am where I want to be in regards to progress.

Did my 30 min easy run yesterday, and 40 minute easy today. Heart rate is slightly elevated, probably haven't fully recovered from the run on Sunday. Legs felt good tho......

Dean.
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