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Sub-45 Here I come.


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Old 11-02-2009, 08:25 PM   #11
TheEd
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you probably right there .. take your current 1000m session

4.30 per k .. equals 22.30 add a minute to that and it would give you 23.30

so 23.15 to 23.30

should be ideal

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Old 15-02-2009, 04:39 PM   #12
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Results from the paced run as follows

Tempo 5k in 23:15 with avg hr @ 173 and max hr 179

Bang on target I think so I was happy and I also held back a bit


Splits

1,4:45,164,172
2,4:39,173,175
3,4:39,174,176
4,4:35,175,176
5,4:35,177,179

Nice 10k recovery run in the park today and what a day it was. Kept this really relaxed.

10k in 61:27 with avg hr @ 151

Very happy with this weekend of training.


I dont have a race next weekend so I am wondering do you want me to keep up with week 3 or maybe restart again?

March races (Are they too close?)

5k xc on March 11
10k road race on march 17
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Old 16-02-2009, 09:04 AM   #13
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lets see if you can do either a 4 or 5k or even 8k time-trial next week

so that you can prepare the night before to run fast the next day

and then onto March for the real races

what say you?

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Old 16-02-2009, 09:46 AM   #14
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I am happy to do that. I think I would like to go for the 8k time trial. Not sure on a time to aim for or should I just go as hard as possible?

How does the paced run performance look in terms of my overall objectives I was felt very happy about it?

Also today 4 miles in 39 mins (avg hr = 145)

Last edited by bmclough : 16-02-2009 at 02:38 PM.
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Old 17-02-2009, 08:56 AM   #15
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Hi BM .. sorry for not replying earlier

your progress is 'now' coming along nicely and I reckon by the end of the next cycle you should have moved onto a new level

exciting times ahead

your pace times I reckon are in for some jumps over the next couple of weeks and you have every reason to be excited about what lies ahead

and as for your pace time for the 8k .. run the first 3k of the 8k with your pulse up to 165 max and then run as you feel over the last 5km, seeing if you can maybe match the 5k paced you had run on Saturday

Ask questions for clarity if need be

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Old 17-02-2009, 08:46 PM   #16
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The Fartlek session was completed with the fast sections done at a pace of 4:39. Max HR 176, Avg HR 155 (this includes easy sections)

I will take your advise on the trial run. Looking forward to it.
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Old 18-02-2009, 06:50 AM   #17
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good stuff

TheEd

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Old 19-02-2009, 02:12 PM   #18
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Day 16: 4 mile easy run in 39:33 (avg hr 147)

Day 17: 4 mile easy run in 38:20 (avg hr 148)
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Old 22-02-2009, 03:35 PM   #19
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2.5k in 15mins

Followed by 3k in 16:23 (avg 164, max 169)

Followed by 5k in 23:00 (avg 178, max 181)

Followed by 2.25k in 15min


The 5k run was really tough and I got a stitch after 4k which made life difficult. Conditions were not as good as lst week. Head wind may have drained me a bit.
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Old 23-02-2009, 06:01 PM   #20
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How are you feeling mentally after this paced run?

sometimes runners can be hard on themselves and feel down instead of taking things as a learning experience

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