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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
silva
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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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