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+--- Thread: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise)
sub 40 10 k. Please advise - TheEd - 27-01-2009
This session shows its there .. you back to the same shape as you were in at the beginning of the month but more experienced and with a great deal more to come.
After your next 2000m session and once it goes well (it is never easy) I do believe you will begin to get more confidence in your running ability.
Still lots to do and as I calculate things your 140bpm easy runs can be dropped to 135 bpm for now
we need to increase your top end a little more before cruising at 140 bpm
Will explain if need be
TheEd
ps.. nice going
sub 40 10 k. Please advise - robbie_1000 - 28-01-2009
Thanks - i'm really happy again :-)
I'll drop the easy runs down to 135 as advised.
Thanks again Ed
sub 40 10 k. Please advise - robbie_1000 - 28-01-2009
30mins 5.98k ahr 134 mhr 157
1k 5.16 ahr 121 mhr 139
2k 5.03 ahr 128 mhr 131
3k 5.13 ahr 132 mhr 135
4k 5.12 ahr 133 mhr 135
5k 4.50 ahr 139 mhr 146
6k 4.16 ahr 152 mhr 157
I think i got this session all wrong today i started off at a lower pace than normal but when i was keeping an eye on my ahr it seemed that i was barely ticking over. So i kept on ramping up the speed towards the end of the run to try and get to 135. I achieved it ok but it wasn't steady. :confused:
Having a blonde moment....sorry
sub 40 10 k. Please advise - TheEd - 28-01-2009
The recovery runs after a quality session are up to 135 bpm .. when on a recovery run, if you running relaxed and your pulse is 5 to 10 seconds below 135 .. there is no need to speed up
the 135 is to actually tell you not to go over that pace
do note that running relaxed and quick at a lower than normal hr shows a new fitness plateau
What race have you got next week?
Cheers
TheEd
sub 40 10 k. Please advise - robbie_1000 - 28-01-2009
No race planned as of yet - I was going to ask for some advice on that when i got round to that day.
Most of my training so far has been in the gym so a road run sounds inviting. A fast for me 5k - what do you reckon? - I know i did a 19.10 5k a while back and on that basis you said revert back to Day01 -So i'm open to suggestions really...
I have been looking for local 10k races in the area next one is April :-(
sub 40 10 k. Please advise - TheEd - 29-01-2009
Well if you can find a fast 5k or 8k that would be great
whereas a time faster than 19.10 would be great I wouldn't look at that as the target currently unless on the day everything is superb
You decide, there is still a lot to come
Cheers
TheEd
sub 40 10 k. Please advise - robbie_1000 - 29-01-2009
After yesterdays messy effort and because of todays longer distance i kept the speed slow and constant.
Actually quite a nice run and as i went along my ahr built up to 134 over the 60mins :whistle:
11.1k 60mins ahr 134 mhr 144
It felt good, over to you
sub 40 10 k. Please advise - TheEd - 29-01-2009
Have u decided on a race for next week?
What have u planned?
TheEd
sub 40 10 k. Please advise - robbie_1000 - 29-01-2009
Nope - i haven't as of yet. If you have a recomendation i'd be happy to go with that tbh :-)
Rob
sub 40 10 k. Please advise - TheEd - 30-01-2009
Rob .. when is there a race available?
if there is nothing in the next week then I would recommend starting over with the cycle from next week and then racing in 3 weeks time
What say you?
TheEd
ps.. yes this means 2000's next Thursday
