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


10K training plan


Reply
 
Thread Tools Display Modes
Old 13-01-2015, 06:30 AM   #41
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
it will return, keep plugging away, and do monitor your morning pulse to make sure that all is healthy

onwards

TheEd
TheEd is offline   Reply With Quote
Old 13-01-2015, 09:04 PM   #42
js7222
Member
 
js7222's Avatar
 
Join Date: Sep 2014
So today's 1k session was much more positive. Actually managed to complete the session.

SplitsÂ* Time Distance Avg HR Max HR
1 04:21.7 1 157 175
3 04:23.1 1 173 185
5 04:21.9 1 181 189
7 04:22.9 1 183 191
9 04:29.2 1 183 191
11 04:36.5 1 182 189
Summary 32:35:00 6 176 191


Here are the slow runs since Saturday. I feel like I have manged to make decent progress even within the first two weeks of the first cycle. Can't wait to get my fitness back where it was.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Mon, Jan 12, 2015 7:40 01:03:24 9.5 06:40 143 156
Sun, Jan 11, 2015 15:43 32:00:00 4.69 06:50 143 153
Sat, Jan 10, 2015 11:16 01:30:19 12.17 07:25 145 155
js7222 is offline   Reply With Quote
Old 14-01-2015, 10:05 AM   #43
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
things should move in the right direction

your end of cycle race / test should be interesting

TheEd
TheEd is offline   Reply With Quote
Old 22-02-2015, 06:17 PM   #44
js7222
Member
 
js7222's Avatar
 
Join Date: Sep 2014
So I have started the cycle again this week. Here are the results from the 2k sprints:

Time Distance Avg Pace Avg HR Max HR
8:42.2 2 4:21 165 177
8:43.8 2 4:22 180 187
8:59.7 2 4:30 180 186
9:24.4 2 4:42 177 182
9:39.9 2 4:50 174 181

And here are my slow runs including the 1h30 run from today:
Time Distance Avg Speed(Avg Pace) Avg HR Max HR
1:26:08 12.16 7:05 142 155
31:38 4.89 6:28 144 157
1:00:54 9.16 6:39 143 159

The sprints were very tough but I was pleased to get through them. As you can see, the pace dropped fairly considerably towards the end of the session.
js7222 is offline   Reply With Quote
Old 24-02-2015, 02:02 PM   #45
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
hopefully the 1k session goes better

please provide feedback

and then we can see what can be altered

TheEd
ps.. please take your morning pulse for the next couple of days
TheEd is offline   Reply With Quote
Old 28-02-2015, 04:57 PM   #46
js7222
Member
 
js7222's Avatar
 
Join Date: Sep 2014
So the 1k session was much more positive (forgot to wear my heart rate monitor). Not quite upto the levels I reached at the end of last year but it feels like a step in the right direction.

Time Distance Avg Pace
4:14.5 1 4:14
4:15.7 1 4:16
4:19.4 1 4:19
4:20.3 1 4:20
4:28.7 1 4:29
4:29.7 1 4:30

I missed the 1 hour session yesterday to try and adjust the cycle slightly so that my rest day was on a Friday. This morning was parkrun, 2 mins off my pb but hopefully this should start getting back to normal fairly soon.

Time Distance Elevation Gain Avg Speed(Avg Pace) Avg HR Max HR
23:08 4.87 30 4:45 181 190
31:01 4.54 21 6:50 143 154
js7222 is offline   Reply With Quote
Old 11-03-2015, 09:12 PM   #47
js7222
Member
 
js7222's Avatar
 
Join Date: Sep 2014
Here are my slow runs from the last week and a half. I missed a couple sessions.

Start Time Distance Avg Speed(Avg Pace) Avg HR Max HR
Wed, Mar 11, 2015 12:24 30:01 5.03 5:58 143 154
Tue, Mar 10, 2015 7:52 1:00:48 9.55 6:22 139 151
Sun, Mar 8, 2015 10:35 37:14 5.49 6:47 145 159
Sat, Mar 7, 2015 9:04 22:59 4.86 4:44 179 186
Wed, Mar 4, 2015 8:18 41:17 6.25 6:37 141 155
Mon, Mar 2, 2015 12:38 31:09 4.87 6:24 142 154
Sun, Mar 1, 2015 14:28 1:01:51 9.01 6:52 145 155

And here are the 400m sprints from the Tuesday.

Time Distance Avg Pace Avg HR Max HR
1:27.8 0.4 3:39 147 167
1:30.7 0.4 3:47 162 173
1:33.7 0.4 3:54 163 178
1:34.6 0.4 3:57 166 181
1:36.3 0.4 4:01 169 183
1:37.5 0.4 4:04 169 183
1:38.0 0.4 4:05 169 183
1:37.1 0.4 4:03 170 184
1:38.0 0.4 4:05 171 184
1:35.9 0.4 4:00 173 185

My motivation has been pretty good and I'm determined to get my parkrun time to under 21:06. What sort of time for the intervals do you think I should be looking to do the 5x2k session tomorrow?
js7222 is offline   Reply With Quote
Old 12-03-2015, 10:49 AM   #48
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
see if you able to work out your pace from the

Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

hope you see this in time

TheEd
TheEd is offline   Reply With Quote
Old 14-03-2015, 02:32 PM   #49
js7222
Member
 
js7222's Avatar
 
Join Date: Sep 2014
Here are the 2k splits, whole minute quicker than last time! I did get your message in time but I wasn't completely sure what my 4k time was so I think it's probably between 17:00-17:30 which would have suggested a pace of 4:28min/km.

SplitsÂ* Time Distance Avg Pace Avg HR Max HR
1 8:45.8 2 4:23 160 175
3 8:46.6 2 4:23 172 179
5 8:52.8 2 4:26 173 178
7 9:00.1 2 4:30 173 180
9 9:01.5 2 4:31 173 178
Summary 51:57:00 10.25 05:04:00 167 180

Bit surprised how low the heart rate was.

1h30 run also went pretty well

Splits Time Distance Avg Pace Avg HR Max HR
Summary 01:30:01 13.79 06:32:00 142 156
js7222 is offline   Reply With Quote
Old 16-03-2015, 11:32 PM   #50
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
if your pulse is lower and the speed higher, make sure to register your weight as well

everything is linked

what have you planned for the higher fitness?

TheEd
TheEd 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
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
22-10-2017 07:15 PM
512 Replies, 183,861 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
21-10-2017 12:56 PM
16 Replies, 843 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 26,300 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, 13,199 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, 70,199 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, 319,610 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, 29,755 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, 27,450 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,455 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 03:57 AM.


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