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


Build Up Period


Reply
 
Thread Tools Display Modes
Old 05-05-2017, 04:22 PM   #61
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Thanks for the feedback!

For tomorrow's 5k run I'll try to start @ 04m:15s for the 1'st km like last time and see how it feels from there.

Afterwards, I was thinking of swapping days 13 with 14 on the program. The reason is that last time I didn't feel properly recovered after the 5k run and the 1hr run didn't feel so good(HR was pretty high and I was struggling to stay in Z3 at a comfortable pace).
OsirisD is offline   Reply With Quote
Old 06-05-2017, 08:46 AM   #62
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
enjoy O , may it be a success

TheEd
TheEd is offline   Reply With Quote
Old 06-05-2017, 06:49 PM   #63
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Did the 5k run today, overall felt comfortable and in control, except 1'st km where I ended up running faster than planned.

Anyway, breakdown below, overall pace for the 5k was 04m:11s/km, average HR 175bpm, total time 20m:55s.
  • km 1 -> 4m:10s @ 166 bpm avg, with 174 bpm HR max
  • km 2 -> 4m:12s @ 175 bpm avg, with 178 bpm HR max
  • km 3 -> 4m:11s @ 177 bpm avg, with 180 bpm HR max
  • km 4 -> 4m:12s @ 178 bpm avg, with 181 bpm HR max
  • km 5 -> 4m:08s @ 180 bpm avg, with 182 bpm HR max

2 minutes after I finished, RHR was 116bpm.

Felt like I could run faster if needed, maybe around 4:06/km.
OsirisD is offline   Reply With Quote
Old 06-05-2017, 08:09 PM   #64
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
nice to see the development progressing in the right direction

excellent

TheEd
TheEd is offline   Reply With Quote
Old 09-05-2017, 06:52 PM   #65
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Past days update

Hi Ed,
A little update for the past days:

* 30min easy run on Sunday: 5.08km @ 5:54/km @ 146 avg bpm
* 60min easy run on Monday: 10.14km @ 5:55/km @ 147 avg bpm

Breakdown for today's 400m session below. Target pace was 04m:00s/km. Felt easy, but not comfortable because I've got a weird tingling sensation in my throat for a couple of days. I believe it will pass for this Saturday's race.
  • L1 -> 3m:59s pace @ 149 bpm avg, with 163 bpm HR max
  • R1 -> 60s @ 136 bpm avg
  • L2 -> 3m:56s pace @ 154 bpm avg, with 169 bpm HR max
  • R2 -> 60s @ 136 bpm avg
  • L3 -> 3m:59s pace @ 155 bpm avg, with 169 bpm HR max
  • R3 -> 60s @ 141 bpm avg
  • L4 -> 3m:57s @ 158 bpm avg, with 171bpm HR max
  • R4 -> 60s @ 144 bpm avg
  • L5 -> 4m:02s pace @ 156 bpm avg, with 171 bpm HR max
  • R5 -> 60s @ 143 bpm avg
  • L6 -> 3m:58s pace @ 160 bpm avg, with 171 bpm HR max
  • R6 -> 60s @ 143 bpm avg
  • L7 -> 4m:04s pace @ 159 bpm avg, with 171 bpm HR max
  • R8 -> 60s @ 146 bpm avg
  • L8 -> 3m:59s pace @ 163 bpm avg, with 171 bpm HR max
  • R8 -> 60s @ 141 bpm avg
  • L9 -> 03m:58s pace @ 157 bpm avg, with 173 bpm HR max
  • R9 -> 60s @ 147 bpm avg
  • L10 -> 03m:59s pace @ 162 bpm avg, with 172 bpm HR max
  • R10 -> 60s @ 144 bpm avg
OsirisD is offline   Reply With Quote
Old 09-05-2017, 07:42 PM   #66
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
make sure to drink lots of water and to have early nights

you in shape

take care

TheEd
TheEd is offline   Reply With Quote
Old 13-05-2017, 03:16 PM   #67
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
After race update

Hello Ed,
So, where do I start? :-)) I raced by the way.

A week ago the organizers decided to change the race course, so I can't compare with previous times.
Anyway, fast forward to Friday night, when it rained like crazy(30+ liters/square meter) for 2 hours. This morning before race, the organizers decided to change the course again because of the rain last night; a climbing portion was canceled. So, the 10km course became an 8.4km course with 250m elevation gain.

I managed to finish on 15'th place out of 107 participants in the 10k event. I'm happy with the result considering the amount of mud on the trail ). The grip was close to ZERO on most of the trail.

Total time was 46m:16s; 5m:30s/km avg pace; 176bpm avg HR; 182bpm max HR.
Target time on the new course was sub 55min if the course wasn't shorted(it would have had +90m extra elevation if it were complete).

Next race will be a 5.57km race on 18'th of June. It might be a long shot but I would like to run a 4min/km pace. What do you think? Last year I ran 4m:07s pace, total time 22m:56s.

I will probably take a break tomorrow and do a recovery run on Monday and on Tuesday I'll start a new cycle. Do you think I should adjust paces for the new cycle?
OsirisD is offline   Reply With Quote
Old 15-05-2017, 08:05 AM   #68
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
nice going O .. keep the same paces for the 2k and up the pace on the 1k session by 5 seconds per k

make sure to recover from the trail run

congrats on things

TheEd
TheEd is offline   Reply With Quote
Old 18-05-2017, 03:44 PM   #69
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Week summary

Hey Ed, thanks!

Here's the summary from Sunday and on:

*Sunday - 33km easy road ride; 2h:06m; 87bpm avg HR
*Monday - 30min easy run; 4.94km @ 6m:05s/km @ 147bpm avg HR
*Tuesday - 70min easy run; 11.54km @ 6m:04s/km @ 147bpm avg HR
*Wednesday - 30min easy run; 4.88km @ 6m:09s/km @ 147bpm avg HR
*Thursday - 5 x 2000m, R90s; target pace 4m:20s/km; outside temperature was 26degrees Celsius:
  • 1st 2k; perceived effort 2/5
    km1 -> 4m:15s @ 165 bpm avg
    km2 -> 4m:20s @ 174 bpm avg
  • R1 -> 90s; 142 avg bpm and 131bpm right at the start of 2'nd 2k
  • 2nd 2k; perceived effort 3/5
    km1 -> 4m:10s @ 169 bpm avg
    km2 -> 4m:23s @ 175 bpm avg
  • R2 -> 90s; 151 avg bpm and 131bpm right at the start of 3'rd 2k
  • 3rd 2k; perceived effort 3/5
    km1 -> 4m:23s @ 168 bpm avg
    km2 -> 4m:20s @ 176 bpm avg
  • R3 -> 90s; 156 avg bpm and 138bpm right at the start of 4'th 2k
  • 4th 2k; perceived effort 4/5
    km1 -> 4m:19s @ 172 bpm avg
    km2 -> 4m:18s @ 178 bpm avg
  • R4 -> 90s; 160 avg bpm and 140bpm right at the start of 5'th 2k
  • 5th 2k; perceived effort 4/5
    km1 -> 4m:22s @ 173 bpm avg
    km2 -> 4m:21s @ 179 bpm avg

What about the 400m session? Should I keep the same pace? Because I experience them to be very easy.
OsirisD is offline   Reply With Quote
Old 23-05-2017, 09:52 AM   #70
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
O, missed this post for some reason

what happened, did you do the 400m session, how are things going?

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
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
17-10-2017 08:01 PM
147 Replies, 25,486 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
17-10-2017 04:24 PM
511 Replies, 182,578 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, 607 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, 12,941 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, 69,262 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, 317,290 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, 29,260 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, 27,033 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 27,047 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 10:21 PM.


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