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+--- Thread: 10k & 21k training (/Thread-10k-21k-training--2586)
10k & 21k training - TheEd - 07-05-2013
I look forward to your 2k feedback and I will then provide you with more 'assured' targets for your events
enjoy
TheEd
10k & 21k training - Vaidas - 09-05-2013
Hello TheEd, here is how my third cycle started:
1. Tuesday - Run of 74:14.0 (14.5 km). Av.pace: 5:07, av.HR: 163 bpm. Middle 10k: 50:18.3 [5:01.8] <-- Felt good and did not intend to go that fast, but went with the feeling and was really happy with the run.
2. Wednesday - Run of 30:01.77 (5.26 km). Av.pace: 5:43, average heart rate: 148 bpm.
3. Thursday - Intervals [5 x 2k] of 66:07.0 (12.88 km). Av.pace: 5:08, average heart rate: 177 bpm:
1 --> 8:22.78 [4:11] (180);
2 --> 8:27.64 [4:14] (184);
3 --> 9:01.92 [4:31] (187);
4 --> 8:52.65 [4:26] (188);
5 --> 8:35.87 [4:18] (190);
TOTAL: 43:20.9 [4:20]
Did this on a track, around 10:30 AM, clear skies and HOT. I think that's why third interval is so slow - I've lost concentration. But overall I am happy with this session.
All the best,
Vaidas
10k & 21k training - TheEd - 09-05-2013
Vaidas, we must look to work on starting slightly slower and building up the pace .. this is very good training for race conditioning, though the HOT doesn't help in achieving this
onwards and forwards
TheEd
10k & 21k training - Vaidas - 09-05-2013
I know that I should start slower. But this time I spent less time looking at my watch and ran how I felt. First 2k was really easy, it didn't felt quick at all. Even though it caught up with me, I am of an opinion that I could have done a bit more on that third interval to make it more consistent. But in general I WILL try to make it negative
Also I wanted to ask what you think about 4:30 pace for my half marathon in two weeks time? I will do 2Hr (22k) long run on Saturday and depending on how I will feel I will do a 10k paced run at 4:30 instead of 5k. Any thoughts?
Thanks and all the best,
Vaidas
10k & 21k training - TheEd - 09-05-2013
let's see how the 1k session goes next week and then we can assess the pace for the paced run of next Saturday
enjoy
TheEd
10k & 21k training - Vaidas - 14-05-2013
Good day, TheEd.
Everything is going well, and here is some more data from my training:
4. Friday - Rest. Did 1Hr in a pool (1.7k).
5. Saturday - Long run: 2:00:46.0 (22.34 km). Av.pace: 5:24, av.HR: 158 bpm. Ended up being quite quick run, but it was a cool day and I didn't force it.
6. Sunday - Easy run of 29:56.88 (5.17 km). Av.pace: 5:48, av.HR: 142 bpm.
7. Monday - Easy run of 55:30.17 (10 km). Av.pace: 5:33, av.HR: 147 bpm.
8. Tuesady - Inervals [6 x 1k] of 51:48.59 (10.00 km). Av.pace: 5:11, av.HR: 163 bpm:
1 -> 4:03.83 172 bpm;
2 -> 4:01.28 175 bpm;
3 -> 4:08.60 179 bpm;
4 -> 3:57.62 179 bpm;
5 -> 4:05.58 182 bpm;
6 -> 3:47.47 183 bpm;
TOTAL: 24:04.4 [4:00.7]
Did on a track again (love to run in the oval) and I think some of the variation of times might be due to my Garmin. I don't think it is measuring distance very precisely when I am running on a track. But felt really great.
So what about the paced run? 5k or 10k? and what do you think about the pace?
Thanks and all the best,
Vaidas
10k & 21k training - Vaidas - 18-05-2013
Hello TheEd.
Another quality workout done, and here are the results:
9. Wednesday - Easy run of 30:27.9 (5.43 km). Av.pace: 5:36, av.HR: 145 bpm. + 45min swim (1.4k).
10. Thursday - Easy run of 60:00.9 (10.30 km). Av.pace: 5:50, av.HR: 149 bpm.
11. Friday - Rest day: 63min swim (2k).
12. Saturday - 10k TT -> 44:55.3, av.pace: 4:29.5, av.HR: 178 bpm:
1 -> 4:32.5 [164 bpm];
2 -> 4:30.3 [172 bpm];
3 -> 4:29.4 [174 bpm];
4 -> 4:24.6 [179 bpm];
5 -> 4:27.9 [178 bpm];
6 -> 4:32.5 [180 bpm];
7 -> 4:31.5 [182 bpm];
8 -> 4:28.7 [183 bpm];
9 -> 4:26.8 [185 bpm];
10 -> 4:31.2 [185 bpm];
Since I didn't hear from you I opted for a 10k TT. It felt really good all the way even though it was moderatly hot day. I will try to make it sub 1:35:00.0 for the half-marathon in a week.
All the best,
Vaidas
10k & 21k training - TheEd - 19-05-2013
apologies for the delay in feedback .. got caught up with the coverage of the Lanzarote Ironman (actually still working on it)
quite something to see your development moving in the right direction
for Tuesday's session, consider 3 x 1600m @ half marathon pace with 2 minutes easy in-between
enjoy the run to the event
TheEd
10k & 21k training - Vaidas - 21-05-2013
Good day,
hope that Lanzarote Ironman went well, I am planning to be there myself some day (not covering, participating
). I registered for the half-marathon today, so there is no way back. And here is what my last few session looked like:13. Sunday - Easy run of 60:00.0 (10.60 km). Av.pace: 5:40, av.HR: 153 bpm. It was fearly hot day, and it felt like a day after 10k effort.
14. Monday - Easy run of 30:00.88 (5.22 km). Av.pace: 5:45, av.HR: 147 bpm + open water swim of 63min (~1.8k).
15. Tuesday - Intervals [3 x 1600m] of 47:01.58 (8.90 km). Av.pace: 5:17, av.HR: 156 bpm:
1 -> 7:20.00 (4:35) [163 bpm];
2 -> 7:10.50 (4:29) [169 bpm];
3 -> 6:52.02 (4:18) [172 bpm];
TOTAL: 21:22.5 (4:27)
I ran the first one against wind, so I did not push it too much, just tried to keep it steady. The second one was partially (a bit more than a half) against the wind, but again, kept it steady. The last one was with the wind from my side or back, so kept it steady for the first 1200m and pushed the last 400m. I did this on a road as I couldn't get to the track this time.
I also wanted to ask about the rest of the week. Since my race is on Sunday, I will add one easy 40min run and will do fartlek on Friday with the Saturday rest day. If you have better suggestions, please let me know.
All the best,
Vaidas
10k & 21k training - TheEd - 21-05-2013
Hi Vaidas, from your post .. you look to have it all under control ..
roll it back ..
and on Thursday, you can go for an easy 30 minutes with the last 10 minutes quicker finishing off feeling good
tomorrow, you can run up to 40 minutes or even take a rest, your call
the rest of the week, you have right
enjoy
TheEd