Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


Sub 40min 10k


Reply
 
Thread Tools Display Modes
Old 26-04-2012, 12:02 PM   #11
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Thank you, Ive sent you a PM, easier for you hopefully with all the information.
Chris.C is offline   Reply With Quote
Old 26-04-2012, 12:28 PM   #12
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
replied .. it should all become easier soon

TheEd
TheEd is offline   Reply With Quote
Old 27-04-2012, 02:14 PM   #13
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Gearing up ready to start on Tuesday, signed up for a 10k race on the 9th June. Which just happens to be 6 weeks, so guessing I could do the training programme consecutively. Keep you posted with results as I get on and again, a big thank you.
Chris.C is offline   Reply With Quote
Old 27-04-2012, 02:38 PM   #14
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
good stuff ... enjoy weekend

TheEd
TheEd is offline   Reply With Quote
Old 01-05-2012, 06:18 PM   #15
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Finally put the marker down for Day 1, will admit it was hard to keep around 140 but I tried, even if I struggle to find a place with no hills, oh and got lost too Never normally run so slow.

Distance: 11.13 km
Time: 1:01:45
Avg Pace: 5:33 min/km
Elevation Gain: 75 m
Calories: 902 C



Timing
Time: 1:01:45
Moving Time: 1:01:09
Elapsed Time: 1:01:45
Avg Pace: 5:33 min/km
Avg Moving Pace: 5:30 min/km
Best Pace: 2:27 min/km
SpeedPace
Elevation
Elevation Gain: 75 m
Elevation Loss: 86 m
MinElevation: 32 m
MaxElevation: 57 m
Heart Rate
Avg HR: 146 bpm
Max HR: 160 bpm


Split
Time
Distance
Avg Pace
Summary 1:01:45.5 11.13 5:33
1 4:56.1 1.00 4:56
2 5:19.6 1.00 5:20
3 5:33.0 1.00 5:33
4 5:51.0 1.00 5:51
5 5:34.2 1.00 5:34
6 5:50.7 1.00 5:51
7 5:39.4 1.00 5:39
8 5:28.0 1.00 5:28
9 5:57.2 1.00 5:57
10 5:32.3 1.00 5:32
11 5:25.2 1.00 5:25
12 :38.9 0.13 5:08
Chris.C is offline   Reply With Quote
Old 01-05-2012, 06:46 PM   #16
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Just incase you needed to know, a surprising 25 degrees C and no wind.
Chris.C is offline   Reply With Quote
Old 03-05-2012, 11:18 AM   #17
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
30 Min Easy - Temp 14C
Some gradients which made keeping heart beat consistent a pain.

Time: 31:39
Moving Time: 31:33
Elapsed Time: 31:39
Avg Pace: 5:17 min/km
Avg Moving Pace: 5:16 min/km
Best Pace: 3:49 min/km
SpeedPace
Elevation
Elevation Gain: 51 m
Elevation Loss: 53 m
MinElevation: 31 m
MaxElevation: 60 m
Heart Rate
Avg HR: 145 bpm
Max HR: 157 bpm

Split Time Distance Avg Pace

1 4:40.8 1.00 4:41
2 5:04.4 1.00 5:04
3 5:35.8 1.00 5:36
4 5:03.6 1.00 5:04
5 5:28.9 1.00 5:29
6 5:45.2 1.00 5:46

Summary 31:38.7 6.00 5:17
Chris.C is offline   Reply With Quote
Old 04-05-2012, 07:26 AM   #18
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Was excited and apprehensive for the interval element, not ran it for 2k sets before.

I was struggling to find somewhere i could just crack on with it, away from cars etc, so I went to the forest tracks near me. as I do a lot of train running I thought this would be a good idea, I think I may have over reached myself. You can see by the player the gradients

http://connect.garmin.com/player/174405091

But my splits were as follows:
Split Time Distance Avg Pace
1 8:58.4 2.00 4:29
2 1:30.0 0.13 11:09
3 10:02.2 2.00 5:01
4 1:30.0 0.18 8:18
5 9:44.9 2.00 4:52
6 1:30.0 0.19 7:49
7 9:38.2 2.00 4:49
8 1:30.0 0.22 6:55
9 10:02.6 2.00 5:01
10 1:30.0 0.23 6:38
Summary 55:56.2 10.95 5:06

Even though it was tough, I really enjoyed it and I think I managed to get my stride, breathing and pace right for the terrain. think ill find a flatter area next time
Chris.C is offline   Reply With Quote
Old 04-05-2012, 08:05 AM   #19
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Chris .. good stuff .. stick to the same terrain for these sessions
(so you have something to compare to)

for now the development is all about the pulse ranges

if you are able to post the pulse ranges here it would be helpful for me, as going away from here throws me off the mind track when responding

I have looked at your Garmin data

Cheers

TheEd
TheEd is offline   Reply With Quote
Old 07-05-2012, 11:33 AM   #20
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Ok, no problem! Ill include them from now on and thank you, weirdly didn't even know about that option.

Also split my road runners so had to use an old pair form the attic, now I know whey they were in the attic, they should be in the bin! Half way through, my calf went tingly and when I finished after stretches my calf really tightened up.

Have to wait until pay day for new ones

Apart from that, felt good, temperature 14C and bit of a head wind on way back!

http://connect.garmin.com/player/174962365

90 min run -
Split Time Distance Avg Pace Heart
1 4:42.9 1.00 4:43 152
2 4:52.6 1.00 4:53 158
3 5:25.9 1.00 5:26 161
4 4:56.9 1.00 4:57 156
5 5:30.7 1.00 5:31 164
6 5:48.2 1.00 5:48 162
7 5:32.3 1.00 5:32 162
8 5:45.9 1.00 5:46 162
9 5:41.3 1.00 5:41 163
10 5:21.4 1.00 5:21 166
11 5:39.0 1.00 5:39 162
12 5:25.5 1.00 5:26 165
13 5:33.8 1.00 5:34 159
14 5:37.4 1.00 5:37 158
15 5:25.8 1.00 5:26 156
16 5:47.3 1.00 5:47 160
17 3:12.1 0.59 5:28 157

1:30:19.0 16.59 5:27 166
Chris.C is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 25,829 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 183,028 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by TheEd
17-10-2017 02:32 PM
15 Replies, 714 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 13,043 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 69,625 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 318,116 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 29,451 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 27,183 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,189 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 05:04 AM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved