Post injury - wanting sub 40min

[dale_8888]

rode to the city and back and it was a lot harder than anticipated due to huge traffic (that I was trying to escape from) and significant hills.

Oh well. But I didn't swim this afternoon.

[TheEd]

dale .. we will get something in order .. the silly season and site updates is not leaving much room for getting the structure done

however I shall be getting to this

when it comes to the 2k session the 90 second Rest is relevant as it is at 10k pace and develops speed endurance which is probably one of the most important sessions you can do

the 1k session is at 5k speed .. if the speed of both sessions are sane and you don't do any leg-work the day before and the day after, you can probably get a great deal of benefit from the sessions

however you could currently (over silly season) probably get more benefit doing the Build-up to give you a small foundation

take a look at let me know your thoughts

TheEd

[dale_8888]

TheEd,

I'll give that a try and see how I go. But the days I'm riding I might just do an easy 20min or so. Given that the program specifically says 65% and 75% efforts for some parts what should the easy run be at?

For me 65% is 126, 75% is 146 and I normally train (easy) at 155 (80%). I don't think I will be able to conduct a running motion with my HR below 126. Maybe 140 is reasonable?

What do you think about the shorter runs and the HR?

[dale_8888]

TheEd,

I think you would be proud. I am moving forwards. My knees are a little sore from yesterdays multiple sessions. I was booked in to do a hard ride today but as I had 2 relatively strenuous 1hr rides yesterday plus my knees I decided to give it a miss.

Like I said though, I did the easy jog. The HR data is crap and kept spiking as it wasn't wet enough and I wasn't generating enough sweat I tried to hold it at 140 though. It felt really good too, even though my legs were a tad sore beforehand the run after feels like it healed them, well here's to hoping anyway. Splits for the run are below:

km time av HR
1 7:11 143
2 7:39 142
3 7:59 142
4 2:19 140

Due to the HR spikes the averages should actually be lower than those indicated. The course was flat. 3.3km and it was 25:08 (av pace 7:37min/km). I'm glad these are under 8min/km but I thought they would be about 6:50...oh well, I'll keep chipping away and hopefully get a flying 10km

[TheEd]

130 to 140 should be fine

it will only be for a period of 2 to 3 weeks and by then we should be ready to proceed

cheers

TheEd

[dale_8888]

TheEd,

Just thought I'd give you the data for the 7km tempo I did on 21 Dec and the light jog on the 22 Dec.

21 Dec:
km time av HR max HR
1 | 4:54 | 160 | 168
2 | 5:05 | 164 | 167
3 | 5:37 | 165 | 168
4 | 5:04 | 166 | 170
5 | 5:20 | 166 | 170
6 | 5:19 | 168 | 171
7 | 5:02 | 169 | 172
av| 5:12 | 165

22 Dec:
km time av HR
1 | 7:11 | 142
2 | 7:40 | 140
3 | 8:00 | 140
4 | 2:19 | 138 ------ only 300m for this section, hence the low time
av| 7:37 | 140

Only did those 2 runs and the beach session last week. Was going to run on Friday as well but as I rode to the city and back I decided not too as I did a hard bike session instead.

Rode 4 times for 270 km during the week, 3 short rides and 140km on Saturday - so I think that should be helping my running as it did before. Hopefully I can do more slow stuff this week, starting today.

[dale_8888]

I'm BAAAaaaack!!!!

Well, I was feeling tired before I went for a run but thought I might go and do an easy 30 min jog just to get the legs rolling.

Not really that surprised I was tired after last week which was an 18 hour training week and I didn't get to rest properly on Sunday due to Christmas and I had less sleep the previous 2 days due to events surrounding.

Well my 30 min jog ended up being a 10km jog as I was feeling excellent. Please explain what is wrong with my body TheEd Kept the jog around 140 but thought as I was feeling good I did km 9 at my usual 155 HR pace, hence the spike,

km time av HR max HR
1 | 5:47 | 139 | 144
2 | 6:39 | 139 | 143
3 | 6:52 | 139 | 143
4 | 7:09 | 139 | 145
5 | 7:49 | 140 | 147
6 | 6:25 | 140 | 142
7 | 7:12 | 140 | 146
8 | 6:55 | 139 | 143
9 | 5:18 | 155 | 158
10| 7:10 | 142 | 155
av | 6:44 | 140 | 158

Sooo still a long way to go, but a gooooood start! - the slow times ARE due to hills

I'll see if I can continue with the 1 hr slow run 5 or 6 days a week for the next few weeks.

[TheEd]

great to hear BUT now don't go overdo things

enjoy

TheEd

[dale_8888]

28 Dec: easy run

km time av HR max HR
1 | 6:00 | 137 | 146
2 | 6:24 | 141 | 152
3 | 6:29 | 139 | 142
4 | 6:54 | 139 | 144
5 | 7:15 | 140 | 144
6 | 7:05 | 140 | 145
7 | 7:08 | 139 | 143
8 | 7:04 | 140 | 144
9 | 8:27 | 138 | 150
10| 7:10 | 140 | 145
11| 1:14 | 140 | 143
av| 7:11 | 139 || total 10.17km

29 Dec: easy run

km time av HR max HR
1 | 6:34 | 137 | 149
2 | 6:36 | 141 | 149
3 | 6:59 | 141 | 146
4 | 7:17 | 140 | 144
5 | 7:18 | 141 | 149
6 | 7:10 | 142 | 150
7 | 0:44 | 141 | 142
av| 6:59 | 140 || total 6.1km

30 Dec: Long steady run

km time av HR max HR
1 | 4:37 | 152 | 164
2 | 5:02 | 157 | 161
3 | 5:14 | 156 | 160
4 | 5:21 | 157 | 159
5 | 5:24 | 154 | 159
6 | 4:59 | 150 | 160
7 | 4:52 | 157 | 161
8 | 5:14 | 156 | 161
9 | 5:21 | 155 | 159
10| 5:08 | 156 | 161
11| 5:13 | 155 | 160
12| 5:15 | 156 | 160
13| 5:14 | 156 | 159
14| 5:10 | 158 | 162
15| 5:20 | 158 | 162
16| 2:07 | 159 | 165
av| 5:10 | 155 || 15.39km

I am steadily improving. I think this is the quickest my steady run has been but I know my speed is definitely the best which is what led to the first 1st km and the reason it felt so easy.

Although my easy runs are still very slow. Looking at other people on the forums, their speed at 140bpm is much faster than mine even if we have similar threshold speeds. More easy runs will pick this up for me though I will continue doing the easy runs for the next 3 or so weeks and then every day that I have a ride day I will do a short, easy run which I think should help.

Thoughts?

[dale_8888]

HAPPY NEW YEAR!!! Hope you and you're family are doing well and settled into the new place nicely!!! Wishing you a happy and prosperous 2012!

Now to training I am steadily improving with every run at the low HR which is very motivating! Today I did 9km and I am very pleased with how my pace is picking up!

km time av HR max HR
1 | 7:00 | 138 | 143
2 | 6:34 | 139 | 142
3 | 6:45 | 139 | 143
4 | 6:47 | 139 | 143
5 | 6:56 | 141 | 144
6 | 6:46 | 139 | 143
7 | 6:55 | 140 | 143
8 | 6:50 | 141 | 147
9 | 6:47 | 140 | 145
X | 0:47 | 141 | 142
totals: 9.1km, 1:02:06, av: 6:49/km, 139bpm