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10K training plan


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Old 30-10-2014, 10:46 PM   #21
js7222
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OK here are the 2k intervals from today. Last interval was pretty tough but I made it.

Time Distance Avg Pace Avg HR
8:36.4 2 4:18 160
8:35.6 2 4:18 171
8:36.0 2 4:18 174
8:39.3 2 4:20 176
8:43.0 2 4:22 176

Here's the Easy runs from Sunday to Tuesday. Unfortunately I was away with work on Wednesday so I was forced to miss my 30 min easy run.

Time Distance Avg Pace Avg HR Max HR
58:08 9.02 6:27 140 150
31:11 5 6:14 140 151
40:34 6.29 6:27 138 147
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Old 31-10-2014, 07:25 AM   #22
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the 2k session looks good and is promising towards future events

have a great weekend and looking forward to the 1k results

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Old 04-11-2014, 09:06 PM   #23
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Hi,

These are the easy runs from Saturday to Monday:

Time Distance Avg Pace Avg HR
54:24 9.04 6:01 141
33:51 5.26 6:26 143
1:30:06 13.78 6:32 141

Here are the 1k intervals:

Time Distance Avg HR Max HR
4:02.8 1 156 170
4:03.3 1 169 180
4:05.0 1 175 185
4:05.9 1 178 186
4:14.8 1 177 184
4:16.0 1 176 183

I was aiming for 4:05 for each lap as last time out I managed 4:10 but I really struggled with the last two. Incidentally, the total time is exactly the same as last time. Hopefully next time out I can finish all of them under 4:05.
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Old 05-11-2014, 07:45 PM   #24
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it goes like that .. adaptation can take different forms

focus on recovery and don't seek speed / pace

it will come naturally

onwards

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Old 16-11-2014, 10:03 AM   #25
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Quick update, I was ill for a few days the week before last and it really took it out of me so I didn't do any running until yesterday when I did parkrun. I wasn't sure how it would go considering I hadn't trained for a week and spent the week eating junk food but actually got a new pb so pleasantly surprised with that.

SplitsÂ* Time Distance Avg Pace Avg HR
1 4:05.8 1 4:06 171
2 4:28.5 1 4:29 186
3 4:42.0 1 4:42 190
4 4:14.9 1 4:15 192
5 4:00.0 0.86 4:38 193

Official parkrun time 21:26 (I pressed the stop button a bit late on my garmin).

Anyway I'm hoping to start the cycle again this week.
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Old 17-11-2014, 08:57 AM   #26
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nice to know that the training and experience is there to assist you when you need it .. congrats on the PB

OK .. what pace are you looking to do your 2k session at

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Old 17-11-2014, 11:28 PM   #27
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Last time round I was around 4:20 per km so was thinking of going for 4:20 for the first 3 and aim for 4:15 for the last two. Will have to play it by ear though. Does that sound like a decent target?
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Old 18-11-2014, 06:59 AM   #28
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that sounds good, have a good positive session

enjoy

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Old 20-11-2014, 09:38 PM   #29
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OK so 2k splits done . Total time 48:43. These are the splits:

Time Distance Avg Pace Avg HR Max HR
8:26.7 2 4:13 168 183
8:29.1 2 4:15 182 189
8:30.0 2 4:15 184 190
8:38.4 2 4:19 182 187
8:38.7 2 4:19 181 187

And these are the easy runs from Tuesday and Wednesday:

Time Distance Avg Pace Avg HR Max HR
34:39 5.6 6:11 140 150
1:00:57 9.7 6:17 141 155

Glad to be back out there again. Motivation had dropped a bit but it's definitely come back after the 2ks.
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Old 22-11-2014, 11:35 AM   #30
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let's see how the 1k session goes

enjoy

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