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Improving 10k with regular training


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Old 10-02-2011, 11:19 AM   #511
MMS
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Hi TheEd,

The training this week is going well. Only yesterday I felt a little tired and cut 15min from my 1h easy run, but today´s run was great. On Sunday I got my bike and rode it for 2hs.

Feb 6th - 1h easy - Day 13

Used my bike this day.
Dist:26,5km
AHR:130

Feb 7th - 1h easy - Day 14
Morning run

Time:60min
Dist:9,5k @6:19/km
AHR: 148
Temp:22C

Feb 8th - 3x5min - Day 15
Morning run
Tried to keep a 4:30/km pace.

Rep|Time|AHR|RHR
01|05:00|161|156
02|05:00|174|164
03|05:00|176|164


Feb 9th - 1h easy - Day 16
Morning run

Time:45min
Dist:7k @6:28/km
AHR: 145
Temp:23C

Feb 10th - 1h easy - Day 17
Morning run

Time:60min
Dist:9,5k @6:19/km
AHR: 146
Temp:23C

Time-trial this Saturday. Another 4k or a different distance?

Cheers

MMS.
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Old 13-02-2011, 07:00 PM   #512
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4k time-trial

Hi TheEd,

Ran a 4k time-trial yesterday and finished only 4 seconds faster than previous one. I was hoping for a slightly better result, a 4:05/km average, but end up close to 4:07/km. Nonetheless, it was a great result. Here’s the splits:

Feb 12th - 4k Time-Trial - Day 19
Morning Run
Temp:23C

Km|Time|AHR
01|04:12|165
02|04:08|185
03|04:08|189
04|04:01|194
04|16:29|183


MMS
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Old 13-02-2011, 07:05 PM   #513
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Hi MMS .. apologies for missing the earlier post ..

now you can roll into the cycles and leave the 4k t-t for a while

the next time you come back to it you should be a great deal closer to 16 minutes ..

what have you got planned for next week?

TheEd
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Old 13-02-2011, 07:22 PM   #514
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Quote:
Originally Posted by TheEd View Post
Hi MMS .. apologies for missing the earlier post ..

now you can roll into the cycles and leave the 4k t-t for a while

the next time you come back to it you should be a great deal closer to 16 minutes ..
TheEd
Not to worry....

16min... Sounds challenging.


Quote:
Originally Posted by TheEd View Post
what have you got planned for next week?

TheEd
I’d start a new cycle this Tuesday and ask you if I should change the 2k (9:00) and 1k (4:20) times….

What do you think?

MMS
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Old 14-02-2011, 06:04 AM   #515
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yes .. start Tuesday and look to bring the 2k session down to 4.20 to 4.25 per k for a 8.40 to 8.50 2k

the 1000's 4.10 to 4.15 per k

moving on up

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Old 14-02-2011, 11:24 AM   #516
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Nice! Speed work is getting more exciting.

Yesterday, instead of an easy run I got my bike again. I took some pictures and posted on the blog.

MMS
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Old 17-02-2011, 12:27 PM   #517
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Hi TheEd,

first 3 days of this cycle, 2000s done today and feeling mentally stronger.


Feb 15th - 70min - Day 01
Morning Run

Time:70min
Dist:11km @ 6:22/km
AHR: 148
Temp:23C

Feb 16th - 60min - Day 02
Morning Run

Time:60min
Dist:9,4km @ 6:23/km
AHR: 148
Temp:21C

Feb 17th - 5x2k (4:20/km) - Day 03
Morning Run
Temp:20C

Rep|Time|AHR|RHR
01|08:37|172|164
02|08:37|177|166
03|08:40|180|169
04|08:39|183|171
05|08:40|181|174
Tot|43:13|179|169

Hear rate levels were very similar to the last session (@4:30/km)!

Today´s session was incredibly good, although it doesn´t mean it was easy. I wrote more about it on the blog.


Cheers

MMS
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Old 21-02-2011, 12:07 PM   #518
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Hi Coach,

training is going really well. Managed a good long run on Saturday and also an easy bike day this Sunday.

Tomorrow is the 6x1k. Hope everything goes well like the 5x2k last week.

Feb 19th - 2h long run - day 5
Morning run

Time:120min
Dist:18,8km @6:23/km
AHR:150
Temp:23C

Feb 20th - Bike - day 6
Morning

Almost 28km, very easy ride.


Feb 21st - 1h easy - day 7
Morning run

Time:60min
Dist:9,3km @6:27/km
AHR:150
Temp:23C

MMS
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Old 22-02-2011, 03:03 AM   #519
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this is good running MMS and your prep towards the half seems well on course

congrats

TheEd
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Old 23-02-2011, 11:25 AM   #520
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The 6x1000m yesterday went really well.

Very excited about this result.

Feb 22nd – 6x1k @4:10/km – day 08
Morning run
Temp:22C

Rep|Time|AHR|RHR
01|04:10|167|159
02|04:08|177|169
03|04:08|179|172
04|04:08|181|175
05|04:10|181|178
06|04:10|184|178
Tot|24:54|178|172

Heart rates are average.
MMS
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