sub 40 10 k. Please advise - 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: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise) |
sub 40 10 k. Please advise - robbie_1000 - 19-06-2009 10 mins warm up last night the 6x1min fast 1min slow. It was outside on the road again with a mixture of gradient. set1 1min avg pace 4.19 ahr 139 mhr151 set2 1min avg pace 4.04 ahr 142 mhr149 set3 1min avg pace 4.04 ahr 142 mhr155 set4 1min avg pace 4.37 ahr 142 mhr152 set5 1min avg pace 4.24 ahr 143 mhr150 set6 1min avg pace 4.55 ahr 151 mhr160 Legs feel good this morning. So tomorrow Ed, what sort of time pace shall i run to for race day and what sort of time do u expect i'll acheive? :confused: sub 40 10 k. Please advise - TheEd - 19-06-2009 rob .. difficult to call as you have had mixed training over quite a period marriage and all enjoy the effort and experience what's the course like? TheEd :yes: sub 40 10 k. Please advise - robbie_1000 - 19-06-2009 It's the 10k course i always run on the one i'll run in November and finally go Sub 40. Wish me luck for tomorrow!!:noway: sub 40 10 k. Please advise - robbie_1000 - 20-06-2009 Early morning comfortable, not flat out run. Felt strong towards the end which isn't usually the case. Didn't look at the watch once til the end. Bit disappointed but will keep at it :confused: sub 40 10 k. Please advise - robbie_1000 - 23-06-2009 2 easy 30 mins recovery runs and back to Day 01 today sub 40 10 k. Please advise - robbie_1000 - 26-06-2009 Day 01 - 12.66 1.07mins ahr131 mhr 153 On the road felt comfortable. Day 02 - 30mins with the Mrs. Day 03 - Here goes: Treadmill, I aimed to do 5 x 8min @ 4.00pk Managed the first 3 fine, :mad: couldn't hold the last 2 so instead kept my hr around the 175 mark. Better than stopping L1 8.00 AHR154 MHR167 L2 1.29 AHR132 MHR167 L3 8.00 AHR163 MHR174 L4 1.27 AHR151 MHR174 L5 8.00 AHR171 MHR180 L6 1.30 AHR154 MHR179 L7 9.02 AHR169 MHR175 L8 1.28 AHR154 MHR173 L9 9.15 AHR169 MHR176 10 1.30 AHR150 MHR170 Guess my eyes were bigger than my belly, i was sweating alot after this effort and had to take on way more fluids than usual. Feel fine this morning. I reckon i need a running buddy to push me..... :mrburns: sub 40 10 k. Please advise - TheEd - 26-06-2009 its tough coming back Robbie ... you finished the session so congrats the 1000's will be more fun so you can look to that with a smile maybe consider doing the 1000's starting at 3.55 Cheers TheEd sub 40 10 k. Please advise - robbie_1000 - 26-06-2009 TheEd Wrote:its tough coming back Robbie ... you finished the session so congrats Thanks Ed, will do and cheers sub 40 10 k. Please advise - robbie_1000 - 29-06-2009 I took the rest day. The day after i didn't feel quite myself, The day of the long run. Rested up all day checked resting hr which was about 10beats to fast but went out late and did just over an hour. The run perked me up quite a bit actually which was pleasing. Put in an easy 30mins round the block yesterday. np For some reason i had it in my mind that today was the 1000 sets so i did these on the treadmill. First 2 @ 3.55pk as suggested which got me started the 2nd 2 @ 3.50pk and last 2 @ 3.45pk. I wanted to go faster but i didn't and played it safe. I'm quite proud of that fact :whistle: must be learning! L1 3.55 AHR142 MHR157 R1 1.00 AHR129 MHR155 L2 3.55 AHR143 MHR162 R2 1.00 AHR140 MHR161 L3 3.50 AHR149 MHR166 R3 1.00 AHR144 MHR166 L4 3.50 AHR153 MHR169 R4 1.00 AHR150 MHR169 L5 3.45 AHR158 MHR173 R5 1.00 AHR153 MHR173 L6 3.45 AHR161 MHR176 R6 1.00 AHR157 MHR175 What shall i do tomorrow Ed? Race day is still the 12th July. Cheers Rob sub 40 10 k. Please advise - TheEd - 30-06-2009 Nice 1000 session look after yourself and be cautious the 12th July should still be OK .. take a few easy days running and we can revamp a session for Thursday, if that's OK with you? Let me know how the next few days go Cheers TheEd |