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+--- Thread: Sub 35 here we come (/Thread-Sub-35-here-we-come)
Sub 35 here we come - marco - 08-04-2013
Well I was thinking something along the lines of 3:40 to 3:45.
Ok so here's me thinking out aloud:
I've done the 5x2km at 3:45 before so would think I probably should be aiming for 3:40 especially with the longer recovery pace but not sure?
For the 10km coming up at the end of the month I've been thinking about trying to maintain 3:45 min/km for that and see how it went and if possible push it as the race went on.
So ok my thoughts would be then to aim for a 3:40min/km for the 3 x 1600m, if thats too slow/fast let me know
Sub 35 here we come - TheEd - 08-04-2013
aim 3:45 .. no need to go quicker .. finish the session feeling confident and satisfied
TheEd
ps.. even with the longer rest
Sub 35 here we come - marco - 09-04-2013
Sounds good! Will give that a try
Marco
Sub 35 here we come - marco - 10-04-2013
Hi theEd,
Well here are the times I did for the 3x1600m session:
1st Mile: 5:52 max HR 171 recovery HR: 119
2nd Mile: 5:56 max HR 172 recovery HR: 130
3rd Mile: 5:58 max HR 171
The times were all faster than 3:45 min/km. However I always felt I had more in the tank and finished interval feeling strong. It was only really by the 3rd one that I was able to get a feel for the 3:45 pace and even then it was slightly too fast.
I was taking around 2 min recovery intervals inbetween and felt well recovered before beginning next interval.
Anyway I think I hit the goal of the session and finished it feeling I could have done another couple of intervals if needed.
Marco
Sub 35 here we come - TheEd - 10-04-2013
good to read marco .. learning pace judgement will help you a great deal in your race
nice going
TheEd
Sub 35 here we come - marco - 12-04-2013
Hi theEd,
I did the 10km easy run on Wednesday felt pretty good not that tired from the previous session.
Last night wowever I got caught up in work and didn't finish till late so didn't get to do the 30 min fartlek run.
I'm hoping to do a 5km race tomorrow so hoping I'll see some improvement on my previous time.
Anyway will report back after the race, have a good weekend!
Marco
Sub 35 here we come - TheEd - 12-04-2013
enjoy
TheEd
Sub 35 here we come - marco - 13-04-2013
Hi theEd,
Well had a good day at the office today with a 5km PB of 17:55!
It was a parkrun event so course was over gravel paths,tarmac paths and grass and a bit of a hill with a head wind thrown in for good measure. Some of the paths were in wooded area so not sure if I can trust my Garmin too much regarding pace times as I had it set to autolap at 1km intervals.
The lap times were as follows:
1 3:31.2
2 3:48.9
3 3:52.3
4 3:27.7
5 3:14.5
lap 2 and 3 were into a stiff headwind and an uphill section which is probably the reason for the slower times but managed to make up for it on the downhill section.
Last 1km was very tough and it was a help to remember I had done this in training and what it felt like and know I can push through it.
Anyway onwards and upwards!
Delighted to break 18mins, was going to be happy with any improvement on my previous 5km attempt so this was a surprise!
Sub 35 here we come - TheEd - 14-04-2013
nice going marco, a very quick last 1k
onwards
TheEd
Sub 35 here we come - marco - 16-04-2013
Hi theEd,
Just been doing the recovery runs as per the plan and started day 1 again and a 16km run in and around 1:21.
I'm guessing I should stay with the 5x2k @ 3:45 for the time being and see how I get on?
I'm planning on doing a 10km race on the 28th April so will probably need to cut this round a little short, although I should be able to fit in the 1km intervals as well if that sounds ok to you?
Marco