Running Information Forums

Hello Ed,

5k Paced on Saturday.
I drank a Redbull straight before warmup without getting the stitch, but i guess it elevated the heartrate together with the wind.
Running at 10k speed and last 800m in 5k speed, probably i could have just ran 3:53 in the 4th one to stay more relaxed.

5K paced / Time: 19:15 / 3:51 / Windy Day at the track.
1 km / 3:55 @ 169 bpm

2 km / 3:53 @ 177 bpm

3 km / 3:53 @ 181 bpm

4 km / 3:50 @ 185 bpm

5 km / 3:43 @ 188 bpm

Average 178 steps per minute.
1.46m step length average.
Ran 3km for warmup and 4km for warmdown.

Morning heartrate was 46, i sometimes see it down at 40 now. 
All in all it felt good. 

I'm considering what to do on raceday, been thinking about doing a 10k at the track, but i guess i will see what the body says when time is there.

Best regards
Kyuss

Hi Kyuss .. we don't recommend a 10k time-trial on your own, so do try have a pacer for the last 5k or other

how are you feeling now

TheEd

Hi,

I can see if i can find one to pace.

Feeling great today, going for easy run or easy bike.

Kyuss

How things going Kyuss

TheEd

Hello Ed,

Still going strong these days, been running around 70 km plus a few hours cycling each week, 8-9 hours of training each week.
Things feel good.

As i've had holidays i have been running with some friends and not following the program 100%, but i have done some simulair intervals and also running a lot of hills.


The plan is to race a 10km the 11th August.

Best regards
Kyuss

good luck and enjoy Kyuss

Thanks

Had 6 x 1000m yesterday.
No heartrate data on this one as i forgot my belt and it is a track session btw.

1: 3:45
2: 3:42
3: 3:41
4: 3:41
5: 3:37
6: 3:39
Heavy legs and high temps this day, should have gone for 3:40 on number 5 and 3:37 on number 6 tho.

Best regards
Kyuss

Hi Kyuss .. nice session

what do you think you can run 5k in at present

TheEd

Hi,

I think i can run a 5k around 18:30 on a good day on a flat course, but thinking is one thing and performing another

Looking forward for the 10k race now, this time i'm going to be smarter and adjust to start further behind the pack.
Shape is good right now, i had a 10k easy run yesterday in 50:17 and bpm around 146 average.

Best regards
Kyuss

nice Kyuss .. your pulse and pace for the 10k shows you in decent shape

look after yourself and enjoy

TheEd