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Old 18-04-2017, 04:17 PM   #51
OsirisD
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Hi Ed,
Did the 1k session today, unfortunately I forgot to take my HR belt, so no HR data available. Target pace was 4m:10s/km, except last km.

Lap breakdown below(I had front wind on kms 2, 4, 6):
  • km 1 -> 4m:08s, perceived effort 2/5
  • km 2 -> 4m:09s, perceived effort 3/5
  • km 3 -> 4m:09s, perceived effort 3/5
  • km 4 -> 4m:10s, perceived effort 4/5
  • km 5 -> 4m:10s, perceived effort 4/5
  • km 6 -> 3m:55s, perceived effort 5/5

For the 5k run this Saturday I was thinking to aim at sub 20m:50s. What do you think?
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Old 19-04-2017, 05:26 AM   #52
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nice session .. well controlled

for Saturday, start out at 4.15 per k for the first km, and then see how you feel from there

the 5k paced should not be a race but more a controlled effort. Half the pace you would like to run for 10k

on we go

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Old 22-04-2017, 10:48 AM   #53
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So, did the 5k run today. The plan was to pace at around 04m:13 for the first 3kms and push a bit harder on the last 2. Unfortunately there was some head wind for the last 2 kms which threw me off.

Total time was 21m:07s; avg pace 04m:13s/km; avg bpm 179. So, a bit slower than the previous 5k run.

Lap breakdown below:
  • km 1 -> 4m:13s @ 165 bpm avg, with 178 bpm HR max
  • km 2 -> 4m:11s @ 179 bpm avg, with 182 bpm HR max
  • km 3 -> 4m:14s @ 181 bpm avg, with 183 bpm HR max
  • km 4 -> 4m:16s @ 183 bpm avg, with 186 bpm HR max
  • km 5 -> 4m:13s @ 186 bpm avg, with 188 bpm HR max
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Old 25-04-2017, 06:00 PM   #54
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Breakdown for today's 400m session below. Target pace was 04m:00s/km. It felt very comfortable, almost felt easy.
  • L1 -> 4m:03s @ 159 bpm avg, with 172 bpm HR max
  • R1 -> 60s @ 149 bpm avg
  • L2 -> 3m:53s @ 164 bpm avg, with 175 bpm HR max
  • R2 -> 60s @ 150 bpm avg
  • L3 -> 3m:59s @ 163 bpm avg, with 176 bpm HR max
  • R3 -> 60s @ 151 bpm avg
  • L4 -> 4m:00s @ 164 bpm avg, with 177bpm HR max
  • R4 -> 60s @ 154 bpm avg
  • L5 -> 4m:02s @ 164 bpm avg, with 177 bpm HR max
  • R5 -> 60s @ 155 bpm avg
  • L6 -> 3m:59s @ 167 bpm avg, with 177 bpm HR max
  • R6 -> 60s @ 154 bpm avg
  • L7 -> 4m:00s @ 165 bpm avg, with 178 bpm HR max
  • R7 -> 60s @ 153 bpm avg
  • L8 -> 4m:00s @ 166 bpm avg, with 179 bpm HR max
  • R8 -> 60s @ 155 bpm avg
  • L9 -> 4m:02s @ 166 bpm avg, with 177 bpm HR max
  • R9 -> 60s @ 157 bpm avg
  • L10 -> 03m:58s @ 169 bpm avg, with 177 bpm HR max

P.S. Also take a look over the 5k run a post above.
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Old 26-04-2017, 06:16 AM   #55
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O, don't worry too much when things don't go too well because of wind or even a bad day, focus on the good sessions which show progress

How are you coping with the 400m session, as we have found that the 'less experienced' runners do develop calf muscle tightness after the session?

all looking good, what have you planned for the weekend

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Old 26-04-2017, 07:32 AM   #56
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Hey Ed,
Regarding the 400m, I've had no issues whatsoever. No muscle fever or tightness. Like I said above, the session felt easy. It would have been more challenging if target pace was around 03m:50s or rest reduced from 60s to 45s.

For the weekend I'm planning a getaway with my gf since it's my birthday on Saturday. I won't be able to do a time trial since we're heading in the mountains. Because next race is a 10k trail race on 13'th of May, the plan is to do a 10k trail run on Saturday if the weather allows it(run it around lactose threshold zone).

How do you suggest to plan next cycle? Taking in consideration that next race is a 10k trail on 13'th of May. I will do only 2 weeks of the cycle before race day.
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Old 28-04-2017, 05:32 AM   #57
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Training for next week ...

Tues: 3 x 5 minutes @ 10k pace with 1 minute easy in-between

Wed: your easy run

Thurs: 2k @ 10k pace Rest 2 min 2 x 1k @ 10 seconds per k quicker than 2k pace Rest 2 to 3 minutes then 1k as you feel but quicker than previous 1k's

then continue the end of week 2 and week 3 before event

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Old 02-05-2017, 04:27 PM   #58
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3 x 5min @ 10k pace

Hey Ed,

On Saturday I did a 10k trail/asphalt run with 290m elevation gain. Average pace was 05m:21s/km @ 169 avg bpm, with 179 bpm max HR; total time 53m:35s. Time in HR zones: 19mins in Z4(lactate threshold); 34mins in Z5(maximum)

Breakdown for the today's 3 x 5min below. Target pace 4m:20s/km; target easy pace 05m:00s to 05m:30s/km.
  • 1'st 5min -> 1.15km @ 04m:20s/km @ 164 bpm avg, with 175 bpm HR max
  • 1'st 1min easy -> 0.19km @ 05m:22s/km @ 169 bpm avg
  • 2'nd 5min -> 1.16km @ 04m:18s/km @ 174 bpm avg, with 178 bpm HR max
  • 2'nd 1min easy -> 0.20km @ 05m:01s/km @ 173 bpm avg
  • 3'rd 5min -> 1.16km @ 04m:19s/km @ 177 bpm avg, with 181 bpm HR max
  • 3'rd 1min easy -> 0.20km @ 04m:55s/km @ 177 bpm avg

For the Thursday run, between the 2 x 1k should I have 60s rest and then 2 to 3 mins rest before the final quicker 1k?
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Old 04-05-2017, 04:57 PM   #59
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Thursday Run

Hi Ed,
Target paces for today's run: 2k @ 04m:20s/km; 2 x 1k @ 04m:10s/km; last 1k @ 04m:00s/km.

I ended up running faster than target paces. It felt comfortable during the 2k run and decided to go a bit faster. I ended running the last 1k pretty strong.

Below is the breakdown:
  • 2k -> 8m:28s @ 04m:14s/km @ 169 bpm avg, with 175 bpm HR max
  • 2min Rest -> 132 bpm avg, with 113 bpm at the end
  • 1k -> 04m:05s @ 169 bpm avg, with 179 bpm HR max
  • 1min Rest -> 156 bpm avg, with 133 bpm at the end
  • 1k -> 04m:04s @ 173 bpm avg, with 180 bpm HR max
  • 2min Rest -> 143 bpm avg, with 122 bpm at the end
  • 1k -> 03m:47s @ 174 bpm avg, with 183 bpm HR max

P.S. Don't forget about the post above regarding last Saturday's run and the 3 x 5min on Tuesday.
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Old 05-05-2017, 01:39 PM   #60
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O, the main session was the Thursday session and you have achieved the aim, the idea is to 'keep the powder' dry till next week

this means focusing and keeping your best for next weekend's event

everything is looking good, it is just keeping things altogether

nice going

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