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break 38 - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: break 38 (/Thread-break-38) |
break 38 - RunSam - 10-08-2011 Hi Ed, I did my usual forest run 2 weeks ago which I us as a marker. I ran it flat out and did it in 13.44 mins/sec for 3.5 km. That is 3.55 per km pace. I was really up for it that day and smashed my best time by 17 seconds with this run. Can we us this time instead of the 4km time trial or shall i do that as well? RunSam break 38 - TheEd - 10-08-2011 we can work off this time .. so continue with the weekend runs of week 1 and for Tuesday next week you can look to be doing the 6 x 1k session at 3.55 to 4 minutes per k go through with the pace even if you find it easy, so you able to build up some consistency and of course to avoid the niggles enjoy TheEd break 38 - RunSam - 28-08-2011 Hi Ed, I ran Gothenburg's midnight race 10km yesterday. Quite a tough course but managed 41:38 Will continue with the sub 40 program starting tuesday as day 1. Body feels great and no problems with feet or knee. Will update after the 5x2000. Next race is SilvesterLopet (New years eve) 10km, so hope to have a good few cycles of the plan between now and then. Thanks RunSam break 38 - TheEd - 29-08-2011 New Year only ![]() the 10k run seem pretty decent 5 x 2k session 4.10 to 4.15 per k for 8.20 to 8.30 enjoy TheEd break 38 - RunSam - 29-08-2011 4.10-4.15? When doing the 5x2000 is it best to run each session at a speed that can be maintained fairly equally? Or is the idea to run it at a level that is faster than my current 10k pace. I can definatly run the first 2 sets sub 8min (per2k)?? Part of me enjoys the turture ![]() I had a look at 10k runs coming up locally last night, found one Sep 17th (18 days away) and Oct 15th can I do them both? Looking back at my 5x2000m data I seem to be able to run a 10k race approx. 1min30 faster than the nearest 5x2000m training session. Is that normal? RunSam break 38 - TheEd - 29-08-2011 running faster than your training is a 'gift' and it pays to 'currently' plan at a pace which you are able to cope with until you develop consistency and then you can move to the next level completing the training cycles allows for consistent training and improvement in race times hope this helps TheEd break 38 - RunSam - 29-08-2011 Ok will settle for the leisurely 4.10 to 4.15. Thanks Ed break 38 - RunSam - 12-09-2011 Hi Ed, Did my 5x2000m session today, here is the data: 14 degrees / rain 1) 8 mins 13 max hr 170 av hr 155 R90 hr 101 2) 8 mins 17 max hr 175 av hr 167 R90 hr 90 3) 8 mins 13 max hr 181 av hr 171 R90 hr 98 4) 8 mins 22 max hr 179 av hr 173 R90 hr 99 5) 8 mins 21 max hr 185 av hr 173 R90 hr 101 total 41.26 av max 178 av average 168 R90 av hr 98 All of my HR's where approx. 10 bpm higher than normal. I have had a slight cold which was why I had delayed this session. Will check my waking pulse in the morning. Felt fine doing it, I only realised they where elevated when I compared them to my earlier sessions. Thanks, RunSam break 38 - RunSam - 13-09-2011 Hi Ed, Resting pulse this morning is 47, which is high for me. My normal is 36-38 in the morning. I think maybe I had not drunk sufficient fluids yesterday as I feel fine today just a bit dehydrated. Thanks RunSam break 38 - TheEd - 13-09-2011 let's hope it is nothing adverse .. with the change of season the 'bugs' are out and as you have mentioned, you coming back from a cold good to see you rolling out the 2k session ![]() here's to things running smoothly TheEd ps.. you still considering the 10k on the 17th? |