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Aiming for sub 40 min 10km


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Old 30-09-2014, 12:13 AM   #11
Tjutapai
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Hi TheEd,

Here's an update on my last few days -

Day 5 - Sat Sept 27th 90mins easy

90:15 | 12.3k | 7:21/k | 148 AHR | - Very windy here on Saturday.

Day 6 - Sun Sept 28th 30mins easy

Had to take day off - was working all day on Sunday and very tired.

Day 7 - Mon Sept 29th 30 mins easy

30:22 | 3.97k | 7:39/k | 148AHR |

Day 8 - Tues Sept 30th 6x10000 R60S - Target 4:15

Rep | Time | AHR | ARHR |
1 | 4:14 | 180 | 172 |
2 | 4:11 | 186 | 177 |
3 | 4:11 | 189 | 183 |
4 | 4:12 | 190 | 186 |
5 | 4:12 | 191 | 186 |
6 | 4:02 | 191 | 188 |

I was surprised at how high my heart rate was. It felt more comfortable than it looks. First 3 had to slow myself down, 4th and 5th felt tough and the last km just pushed a bit harder to see what would happen. Definitely a fair bit easier than the 5x2000.

I might have to go off for work for a week this weekend. It's 50/50 at the moment. But I'd be remote and unable to train while I'm away. If I do go for 6/7 days would you suggest picking up the cycle when I get back, or starting a new cycle?

Thanks.
Phil.
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Old 30-09-2014, 07:47 AM   #12
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The bulk of the training is done between Day 3 to Day 8

thereafter it is about the body adapting to the training and recovery

so the week after would not be a 'train smash'

if you able to do any form of activity it would be helpful

hope this helps

we can pick it up again on your return

TheEd
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Old 02-10-2014, 01:22 AM   #13
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Hi TheEd,

Thanks, yes your feedback does help.

Summary of past couple of days -

Day 09 - Wed Oct 1
30:22 | 4.2k | 7:14/k | 146AHR |

Day 10 - Thurs Oct 2
60:14 | 8.2k | 7:23/k | 148AHR |

It looks like my trip away is going ahead. I fly out Sat afternoon and then fly home the following Friday. So how does this sound like for a plan?

Fri morn 5km paced run. Would I be targeting 22:30?
Sat morn 60 min easy
Sun morn 30 min easy (Can squeeze this in)
Mon-Thurs working, no training possible
Fri I fly home.

What sessions would you suggest for Fri-Sun when I get home? I haven't got a race planned for that weekend and it will be the end of the first cycle.

Thanks TheEd. I'm really enjoying the program so far. Only early days but it really seems to suit me. And thanks for taking the time to provide the feedback.

Phil.
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Old 05-10-2014, 11:25 AM   #14
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this should be fine .. don't become too fixated on the training while you away

if you able to go for a 5k time-trial on your return it should show you how things are progressing

onwards

TheEd
ps.. enjoy what you can
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Old 11-10-2014, 01:54 AM   #15
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Hi TheEd,

I'm back from my travels. Pretty tired after a big week and lack of sleep. Here's an update of my last week.

Day 11 - Fri Oct 3 5km Paced Run
1 4:19 | 179AHR
2 4:20 | 191
3 4:25 | 195
4 4:21 | 196
5 4:26 | 197
Time 21:51

A bit harder than what a paced run probably should be. Felt really comfortable for first 1.5km, then just tried to maintain pace for last 3km.

Day 12 - Sat Oct 4 - 60min easy
60:27 | 8.3k | 147AHR

Day 16 - Thur Oct 9 - 40min easy
39:54 | 5.7k | 151AHR

Day 17 - Fri Oct 10 - 30min easy
31:20 | 4.2k | 147AHR

Day 18 - Sat Oct 11 - 5km TT
1 4:06 | 179AHR
2 4:09 | 191
3 4:13 | 195
4 4:23 | 196
5 4:24 | 197
Time 21:15

Again, I felt really good the first 2.5km, slowing myself down, but obviously not enough. The last 2km were tough, just holding onto that pace. But that goes down as a PB for 5km for me.

I noticed that I went through the first 4km faster than my 4km time trial at the start of this cycle - 16:51 to 16:54. I remember that there was no way I could have run any further on that first 4k TT.

Considering I'm feeling tired, I'm planning on taking tomorrow (Sun) off and then starting the next cycle on Tuesday. Any thoughts?

Thanks heaps,
Phil.
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Old 11-10-2014, 06:48 AM   #16
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congrats on the 5k .. there is still more to come especially that you 'dying' over the last 2k, once you learn more about running and form, as well as get the runner's mind (concentration / focus), you should start getting close to 20:30

then your running will begin

until Tuesday, consider a light 20 to 30 minute run

would do you no harm to do some active exercise tomorrow such as a swim or cycle, or even a light walk

enjoy

TheEd
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Old 11-10-2014, 12:05 PM   #17
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Thanks TheEd,

OK will do. Easy 20/30 mins runs Sun & Mon, then starting next cycle on Tues.

Next, aiming for 20:30 5km sounds like a good target. Looking forward to getting to that point and beginning to run.

Phil.
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Old 15-10-2014, 11:23 PM   #18
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Hi TheEd,

OK here's an update of my week so far.

Ran easy 30 mins on Sun and Mon, then started new cycle on Tues.

Day 1 - Tues Oct 14 - 70 mins easy
70:10 | 9.7k | 7:13/k | 148 AHR |

Day 2 - Wed Oct 15 - 30 mins easy
30:10 | 4.3k | 6:59/k | 148 AHR |

Day 3 - Thurs Oct 16 - 5X2k R90S Target 4:25/k
8:42 | 184 AHR | 144 RHR |
8:42 | 190 AHR | 156 RHR |
8:45 | 191 AHR | 160 RHR |
8:47 | 192 AHR | 145 RHR |
8:40 | 192 AHR | 160 RHR |
Total: 43:36

RHR is minimum heart rate at end of 90 secs rest. Compared to last session previous cycle

8:41 | 186 | 149
8:43 | 188 | 158
8:45 | 188 | 156
8:45 | 188 | 158
8:51 | 189 | 159
Total: 43:45

Tough session this one. Had to get up super early this morning to get to work early. Started session at 4:45am. Also kicked the footy with my son last night and did a bit too much sprinting around. So considering the early start and heavier legs very pleased. Biggest difference I noticed was having more left for the 5th rep. Last time I was dying on that 5th rep.

Thanks.
Phil.
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Old 16-10-2014, 06:24 AM   #19
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big moves .. this is all about adaptation

do take care of your legs .. the little sprints can cause a negative impact, so do take care of yourself

TheEd
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Old 17-10-2014, 01:03 AM   #20
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Thanks TheEd,

Pulled up fine this morning. Enjoying the rest day.

Mental note to self, no sprinting around the night before 5x2km.

Phil.
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