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Sub 45 minute 10 km R


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Old 05-12-2014, 07:44 AM   #11
TheEd
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nice going and good to hear it was easy .. still a long way to go with the structure and hopefully within a year you will be up to 5 x 2k and knocking on the sub 40 door

long run .. hover around 140 to 150 bpm with last 15 minutes allowed above

please provide feedback

enjoy

TheEd
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Old 05-12-2014, 01:48 PM   #12
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Hello TheEd,

Thank you for the quick response, I will follow the 140 bpm as you suggested' and will send a feedback as well.

sub 40 look unbeliveable right now but who knows....

have a good weekend.

Regards,
Roee.
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Old 06-12-2014, 07:49 AM   #13
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Icon2 the sun is shining the sky is blue

Hello TheEd,

5th day of the programme completed. It was a comfortable running, I felt good along the way...the weather is fantastic today...in brief an enjoyable one!

here are what I have got:

Distance Time Pace Avg.HR Max.Hr

1 6:01.69 6:02 140 159
1 7:01.23 7:01 142 152
1 6:30.50 6:31 140 144
1 6:38.06 6:38 145 158
1 6:21.44 6:21 143 160
1 6:04.63 6:05 142 153
1 6:08.75 6:09 141 147
1 6:14.41 6:14 140 145
1 6:06.11 6:06 149 159
1 6:11.92 6:12 151 163
1 6:21.85 6:22 155 162
1 6:28.08 6:28 148 157
1 6:37.77 6:38 142 152
1 6:37.40 6:37 151 158
1 5:55.47 5:55 151 168
1 4:52.63 4:54 172 175
1 4:36.60 4:37 177 182
0.05 0:13.77 4:53 178 179
---------------------------------------------
17.05 1:45.03 6:10 148 182


just want to say that it is difficult to maintain the 140bpm because I need to look at my Garmin every few seconds....unless I miss something...

Regards,
Roee.
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Old 06-12-2014, 09:14 AM   #14
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I meant every few seconds....I look at my Garmin....
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Old 06-12-2014, 12:21 PM   #15
TheEd
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as we develop the long run session will be described in more detail relating to pulse etc, for now enjoy and keep to 140

on we go .. 1k session next



have a good weekend

TheEd
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Old 09-12-2014, 06:09 PM   #16
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Icon2 keep on running

Hello TheEd,

3 days ago I ran 30 minutes easy run.

Dis Time Pace Avg.Hr Max.Hr
1 5:52.25 5:52 138 138
1 7:28.60 7:29 147 154
1 6:40.78 6:41 141 152
1 6:23.08 6:23 141 146
0.6 3:43.16 6:14 145 149
--------------------------------------------
4.6 30:07.8 6:33 142 158

It was o.k....relaxed one.


2 days ago I ran another 30 minutes easy run.

Dis Time Pace Avg.Hr Max.Hr
1 6:20.67 6:21 140 161
1 5:52.48 5:52 142 146
1 5:54.41 5:54 143 150
1 6:06.61 6:07 144 149
0.93 5:47.62 6:15 151 153
--------------------------------------------
4.93 30:01.8 6:05 143 161

It was an enjoyble one.

today I did the 5x1k R 2min (did it by mistake I don't know why it stucked in my mind that I can rest for 2 min instead of 90 seconds or less...)

Dis Time Pace Avg.Hr Max.Hr
1 4:34.41 4:34 161 177
1 4:14.15 4:14 154 165
1 4:18.98 4:19 159 170
1 4:21.09 4:21 162 178
1 4:21.32 4:21 156 178
0.01 0:01.39 3:52 161 161
--------------------------------------------
5.01 21:51.3 4:22 158 178


It started good, I saw along the first 1km that I reach pace 4:00 or less so I started to reduce it gradually to save power to the rest...

2nd km was great.

3rd km was great.

4th km was the hardest one!

the last km was o.k, I felt I could do even better result...

in brief it was a good run! unfortunately by relief but next time will pay more attention to each word written in the program.

Regards,
Roee.
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Old 10-12-2014, 12:25 PM   #17
TheEd
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not to hassle, you should get the rhythm of things on the next cycle

now that Day 3 to Day 8 has been done, things are a great deal easier

no need to hurt yourself, enjoy the run down to whatever tester you have coming up

enjoy

TheEd
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Old 13-12-2014, 06:09 PM   #18
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Hello TheEd,

3 days ago I missed the easy run.

2 days ago I did it,

Dis Time Pace Avg.Hr Max.Hr
1 6:48.02 6:48 146 160
1 7:01.32 7:01 141 157
1 6:15.11 6:15 136 146
1 6:03.57 6:04 141 149
0.67 3:53.17 5:48 148 154
-----------------------------------------
4.67 30:01.2 6:26 142 160


It was very strange one, to reach 140 bpm I needed almost to walk instead of run!!! when I increased a little bit the pace my Garmin showed me 150 bpm and even more so I found myself walking instead of running.


Today I completed the 5km---aim sub 25 min

Dis Time Pace Avg.Hr Max.Hr
1 4:25.37 4:25 155 170
1 4:23.01 4:23 173 176
1 4:39.84 4:40 174 177
1 4:45.69 4:46 172 173
1 4:44.23 4:44 173 176
-------------------------------------------
5 22:58.9 4:36 169 177

the first 3km were very good, my legs felt hovering above the road.....the 4th km was a little bit more difficult but allright and the last one was much more difficult, the reason is that I ate just 2 hours before the run so I felt my stomach working and had a nausea but after I completed the run everything was o.k and back to normal.

Enjoy your weekend,
Roee.
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Old 14-12-2014, 06:51 PM   #19
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how are you feeling now and are you happy with your progress?

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Old 14-12-2014, 08:49 PM   #20
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Hello TheEd,

I've just come back from 10km easy run which was great.

Dis Time Pace Avg.Hr Max.Hr
10 1:02.03 6:12 140 159

I am happy with the progress and I am feeling good.

The day after tommorow there is the 3x5min@10k pace with 1 min easy, what does it mean?

The race day is coming in a few days and there is none in here at the moment what do you recommend me to do???

Thanks a lot,
Roee.
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