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10k & 21k Training


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Old 14-07-2010, 08:56 AM   #11
DaveM40
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Icon14 5 x 8 Mins

Hi TheEd - I did the first 5 x 8 mins today.

Quite nice - all around 3.52 per k with Hr ave 148 - 158 range. The Hr was down to sub 120 each time. Felt good - bit weary near the end but pace consistant and not straining. Really enjoyed this workout. Legs fine.

Regards - Dave
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Old 14-07-2010, 09:11 AM   #12
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this sounds great, you moving forward in a pleasant way .. and it sounds as though you content

TheEd
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Old 18-07-2010, 11:53 AM   #13
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Icon7 Build up - week 2

Hi TheEd - hope things are well for you.

I did week 2 as planned;

Mon - 60 steady on grass

Tue - 5 x 8 min (details as earlier post)

Weds - 60 steady on trail

Thurs - circuits including 6k easy on grass

Fri - rest day

Sat - rolling hills - 50 min easy on flat / hard hills

Sun - 80 min long run @ 4:40 per k / 132 on trail

Feeling good - leg & back massage this PM with club phsio
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Old 19-07-2010, 05:38 AM   #14
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are you feeling that you are gaining strength?

finding the easy runs pleasant and comfortable?

yes yes

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Old 19-07-2010, 03:31 PM   #15
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Icon7 ok

Hi TheEd - regarding your questions;

I feel that I am getting fitter and stronger - my long run was good on Sunday and I have handled the intervals / hills ok.

Runs feel nice except when it is hot & windy like today! I use a fairly shady trail course through woods. But it is still hot in the open bits. I use my HR monitor to watch the effort and keep it slow to control the HR. I guess the pace is not too important on the easy runs - time on feet at the correct HR has been my aim - is that ok?

Dave
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Old 20-07-2010, 06:14 AM   #16
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yes .. relaxed running with the intention of developing a base to work upon with your various blocks added to achieve greater results

this time round you keep the 1hr runs while adding the quality sessions, the combination should bring you to a new level

when you do the 4km time-trial at the end of this build up, you will find it pretty hard but should be pleasantly surprised at the time you will run

once you do the 2000m it should feel like one of the most difficult sessions you have done but directly thereafter a new smoothness should come that should be quite pleasant to feel

this is the intention and has been the affect over the years of training

and is the purpose of the build-up

with each development cycle new aspects are added with the intention that there is not much change to absorb the new aspects

enjoy

TheEd
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Old 25-07-2010, 07:59 PM   #17
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Icon7 This Week

Hi TheEd - I hope you are well. I have been doing the 3rd week of build up phase and all has gone well;

Mon - steady run 60 min ave HR 134 - pace 4.34

Tue - 5 x 8 min intervals @ around 3.49 per K

Wed - circuit training then 5k easy run

Thu - steady run 45 min + 15min @ 75% effort

Fri - rest day

Sat - long run 85 mins at ave HR 133

Sun - rolling hills - 50 min hilly fartlek workout

Legs feeling ok and I enjoyed the training

I have entered a 21k race for 24th October
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Old 26-07-2010, 06:24 AM   #18
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would be interesting to see what your heart rate was during this session

5 x 8 min intervals @ around 3.49 per K

You should be more than ready for October



Cheers

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Old 26-07-2010, 08:40 AM   #19
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Icon14 Hr Data

Hi TheEd - the HR data for last weeks 5 x 8 workout;

ave - max - after 2 min rest

1/ 148 - 152 - 107

2/ 150 - 156 - 109

3/ 153 - 159 - 116

4/ 154 - 160 - 117

5/ 155 - 159 - 108

Done on treadmill to combat hot weather and keep control of pace

My max HR is 175 / morning resting is between around 45- 50

What do you think?

best wishes ... Dave
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Old 26-07-2010, 10:13 AM   #20
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thanks .. this is good to see as all this training is laying a foundation

the pulse range during this phase is good

also consider monitoring your weight because once you start the fast sessions there should be a change that takes place in your weight

this all looks good for now

good times ahead

TheEd
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