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Improving 10k with regular training


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Old 06-03-2009, 06:18 AM   #51
TheEd
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you can do the 1000's today and if at anytime you do not feel great stop the session

do the 1000's around 5 minutes per k

good luck

TheEd
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Old 06-03-2009, 05:00 PM   #52
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Sounds perfect!

Just to organize my weekend, the next two days 30min easy, right?

Tks!

MMS
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Old 06-03-2009, 05:16 PM   #53
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right .. please provide feedback of the 1000's

TheEd

and enjoy weekend
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Old 07-03-2009, 01:57 AM   #54
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Hey Ed,

here's the results of the 6x1000m tonight. Weather a bit better (26ºC) at 8:00pm.

Warm up
1K 6:06 AHR 144
R. 1:00 AHR 143

L1. 5:05 AHR 165
R1.1:00 AHR 163

L2. 4:58 AHR 170
R2 1:00 AHR 167

L3. 4:54 AHR 175
R3. 1:00 AHR 169

L4. 5:00 AHR 175
R4. 1:00 AHR 173

L5. 5:01 AHR 178
R5 1:00 AHR 174

L6. 4:58 AHR 178
R6. 1:00 AHR 175

Cool Down
1k 5:52 AHR 172
R. 1:00 AHR 170

I don't know why but my resting heart rate that was recorded doesn't look like the one i checked while was waiting to start another lap. It was lower than these i just reported.

Anyway, I can tell you that it was a tough session but totally worth it. Felt good to push to the limit!

So, what can you say about these results?

Nice weeked too!

MMS
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Old 09-03-2009, 12:52 AM   #55
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Hi Ed,

Two 30min easy this weekend:

Saturday
Distance: 5,09Km AHR 155

Sunday
Distance: 5,03km AHR 155

What should be the schedule for this week since there's the 10k race next sunday (March 15th) morning?

Tks!

MMS
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Old 09-03-2009, 06:31 AM   #56
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what happened on the last 1k or should it read 4.52? you must be happy to be up & running

Quote:
Originally Posted by MMS View Post
Hey Ed,

here's the results of the 6x1000m tonight. Weather a bit better (26ºC) at 8:00pm.

Warm up
1K 6:06 AHR 144
R. 1:00 AHR 143

L1. 5:05 AHR 165
R1.1:00 AHR 163

L2. 4:58 AHR 170
R2 1:00 AHR 167

L3. 4:54 AHR 175
R3. 1:00 AHR 169

L4. 5:00 AHR 175
R4. 1:00 AHR 173

L5. 5:01 AHR 178
R5 1:00 AHR 174

L6. 4:58 AHR 178
R6. 1:00 AHR 175

Cool Down
1k 5:52 AHR 172
R. 1:00 AHR 170

I don't know why but my resting heart rate that was recorded doesn't look like the one i checked while was waiting to start another lap. It was lower than these i just reported.

Anyway, I can tell you that it was a tough session but totally worth it. Felt good to push to the limit!

So, what can you say about these results?

Nice weeked too!

MMS
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Old 09-03-2009, 06:33 AM   #57
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MMS can you run the 10k distance today (Monday) at relaxed effort

how you feel on this run will determine for you whether you ready to RACE a 10k next Sunday

Good luck

TheEd
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Old 09-03-2009, 11:53 AM   #58
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Hi Ed,

the last 1k was my cool down after the 6x1k reps. That´s why the 5.52min. Ok?

Ideed I´m happy to be running again! I hate no to be able to exercise.

Sounds perfect the 10k tonight at easy pace!

Just one curiosity: I don´t know why but seems easier to me run at night than in the morning, no matter the temperature.

Tks!

MMS
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Old 09-03-2009, 04:46 PM   #59
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MMS, this is scientifically explained and has to do with the body's clock and the need for the body to wake up 'so to say'

there is far more detail however that is the simple explanation

Cheers

TheEd
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Old 10-03-2009, 01:50 AM   #60
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Ed,

tonight's run was very relaxed. Ran with a friend of mine that has a slower pace than mine and was very comfortable.

10k 1:07:54 AHR 149

Was it too slow?

What's for this tuesday?

MMS
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