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+--- Thread: Here we go.... (/Thread-Here-we-go--2745)
Here we go.... - muralhape - 28-08-2013
Great Coach!
So, two easy runs followed by 6 x 1min , this last I didn't get Ed, can you explain it?
Waiting for new tips :tourist:
Tks a lot!
Cheers,
FL
Here we go.... - TheEd - 28-08-2013
on the day .. warm up then 6 x 1 minute fast with 1 minute slow in-between
1 minute fast at projected race pace for the weekend
so if you racing 10k, then run 1 minute at 10k pace followed by 1 minute easy
it is a fartlek session
where you run fast followed by easy running then fast again
cheers
TheEd
Here we go.... - muralhape - 30-08-2013
Hey Ed,
results from last sessions:
August, 28
Easy Run
Afternoon, 16C
Time | Distance | AHR
30 4.7k 155
August, 29
Easy Run
Afternoon, 23C
Time | Distance | AHR
30 4.6k 153
August, 30
6 x 1min @ 10k Race - R60
Lap | APace | HR
1 5:00 158
2 5:00 160
3 4:47 162
4 4:57 162
5 4:54 163
6 4:50 166
I tried to stick at a pace bettween 4:50 - 5min / km. Probably in the race on Sunday I will try to stick my pace between 4:55 - 5 .
Best regards,
FL
Here we go.... - TheEd - 31-08-2013
good stuff and good luck for the event
TheEd
Here we go.... - muralhape - 01-09-2013
Hey Ed!
Result from today's Race
10k Race -
k | Time | HR
1 5:07 162 [ I tried to start slower and I had to because had too many people in front of me!]
2 4:56 174
3 4:57 175
4 4:59 176
5 4:51 180
6 4:57 180
7 4:57 182
8 4:54 182
.3 1:15 187
Total 8.3k (!!!) Time 40:55 minutes APace 4:56 AHR 176
And that is it! Can you believe coach? A race that supposed to have 10k having a HUGE mistake of 1.7k ?? I'm literally furious with that! Good weather , I sticked to my plan and was feeling really fine 'til 8k .... Just sprinted in the last 200m when I really saw that the Race is about to finishing right there in front of me and I was waiting more 2k so I kept the pace until there...
It's a lack of respect for the runner who trains and prepared for the test!
Coach I have to thank you 'cause I know that I will do a sub 50 in this Race (if it had 10k LMAO!! )!
Next Race September,29 , Night Race. Can we keep the schedule and finish the week 3 and start all over again? Doing a 4k trail on next Saturday and start all over again next week? What do you think? Whatever you decide is fine to me Ed...
Kind Regards,
FL
Here we go.... - TheEd - 02-09-2013
great to see you were on target and a pity about the course
this is not fun
at least you know it is there and can look forward to building forward
Cheers
TheEd
Here we go.... - muralhape - 03-09-2013
Hey Ed!
September, 2nd
Easy Run
Afternoon, 23C
Time | Distance | AHR
30 4.6k 153
Today I was confident due Sunday's Race so a push a little bit harder
3 x 5min , Jogging 60s between the sets
Afternoon, 17C
Lap | APace | HR
WU 6:20 150
1 4:30 170
2 4:28 177
3 4:32 181
About Saturday, what do you think about do a 4k trail-test? Or do u have other plan?
Best Regards,
FL
Here we go.... - TheEd - 04-09-2013
the 4k time-trial should be good
though if there is a race then consider doing that
TheEd
Here we go.... - muralhape - 04-09-2013
Hey Coach, unfortunately there isn't any Race on this weekend. My next Race (10k) gonna be in Sept , 28. In the end of cycle #4.
I will do a 4k trial on Sat and bring the results back to you...
Any thoughts will be welcome Ed...
Cheers,
FL
Here we go.... - TheEd - 05-09-2013
great .. look forward to the 4k feedback
TheEd