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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 24-07-2009
be careful 2000's on Friday fine and Saturday Morning fine but then cutback longrun on Sunday by 20%
this will allow sufficient time before Tuesday 1000's
Enjoy weekend
TheEd
Improving 10k with regular training - MMS - 24-07-2009
That̫̉s for sure! :great:
If I run today, would rest tomorrow and have a 70min run on Sunday.
If I don̫̉t run today, regular long run tomorrow and so on....
MMS
ps: the only problem is this rain.....
Improving 10k with regular training - TheEd - 24-07-2009
the 2000's = the important session
even if you have to get a little wet, it will be worth it, unless there is raging wind as well
TheEd
Improving 10k with regular training - MMS - 27-07-2009
Hi Ed,
I had the 3x2000 session last friday. The rain stopped for a bit so I didn̫̉t get too wet!
July 24th 3x2000
K|Time|AHR|Rest|RestHR
2|09:47|160|01:30|142
4|09:43|166|01:30|140
6|09:45|169|01:30|145
=================
I rested on Saturday and had my long run Sunday morning. Not a good session because I had a bad night sleep before, and it̫̉s more evident if you compare with 10k easy on July 19th (both sessions at the same track and under same weather conditions).
July 26th 70min long run
Time:70:10
Dist:11,4
AHR: 168
================
MMS
Improving 10k with regular training - TheEd - 28-07-2009
nice going MMS
now for the 1000's
TheEd
Improving 10k with regular training - MMS - 29-07-2009
Hi Coach,
Last night, had the 5x1000.
July 28th 5x1000
K|Time|AHR|Rest|RestHR
1|04:42|162|01:00|154
2|04:44|171|01:00|156
3|04:45|168|01:00|152
4|04:43|169|01:00|158
5|04:45|170|01:00|161
Quite similar to the previous one.
July 14th 5x1000
K|Time|AHR|Rest|RestHR
1|04:43|165|01:00|154
2|04:45|167|01:00|156
3|04:44|168|01:00|159
4|04:43|167|01:00|154
5|04:44|172|01:00|158
Tks
MMS
Improving 10k with regular training - MMS - 03-08-2009
Hi Coach,
I missed two 30min on wednesday (07/29) and thursday (07/30) because I was moving to new apartment (it̫̉s amazing how long it takes to pack and unpack everything!).
It̫̉s in the same neighborhood, so Ỉ̫ll keep practicing in the same park as usual.
Now, everything is back to normal since last saturday.
August 1st 5k paced run
K|Time|AHR
1|04:45|159
2|04:46|175
3|04:48|177
4|04:49|176
5|04:45|178
Tot|23:53|173
slightly better than last one.
July 18th 5K paced
K|Time|AHR
1|04:42|162
2|04:42|178
3|04:51|177
4|04:50|180
5|04:55|181
Tot|24:00|176
========================
August 2nd 10k easy
Time:56:27
Dist:10k
AHR:159
Cheers!
MMS
Improving 10k with regular training - MMS - 07-08-2009
Hi Ed,
It̫̉s been enjoying a lot the long runs at a faster pace! Herẻ̫s this last cycle before the 10k race on August 23rd.
August 4th 70min
Time:70min
Dist: 12,4k
AHR: 160
August 5th 30min
Time:30min
Dist:4,4k
AHR:144
August 6th 3x2000
K|Time|AHR|Rest|RestHR
2|09:44|162|01:30|138
4|09:45|163|01:30|144
6|09:45|169|01:30|148
Previous to compare:
July 24th 3x2000
K|Time|AHR|Rest|RestHR
2|09:47|160|01:30|142
4|09:43|166|01:30|140
6|09:45|169|01:30|145
I believe this results are consistent and Ỉ̫ll be able to have a good race, now with more confidence. What do you think, coach?
Tks
MMS
Improving 10k with regular training - TheEd - 08-08-2009
2 weeks to the race and things are looking quite good
TheEd
Improving 10k with regular training - MMS - 12-08-2009
Hi Coach,
really enjoyed the results of previous sessions. Here they are:
August 8th Long Run (morning)
Time:92:12
Dist:16k
AHR:164
August 9th 30min
Time:30min
Dist:4,7
AHR:143
August 10th 30min
Time:30min
Dist:4,7
AHR:142
August 11th 5x1000
K|Time|AHR|Rest|RestHR
1|04:40|154|01:00|142
2|04:45|163|01:00|149
3|04:45|161|01:00|145
4|04:45|159|01:00|147
5|04:46|161|01:00|154
Felt really good yesterday! :great:
Previous to compare
July 28th 5x1000
K|Time|AHR|Rest|RestHR
1|04:42|162|01:00|154
2|04:44|171|01:00|156
3|04:45|168|01:00|152
4|04:43|169|01:00|158
5|04:45|170|01:00|161
Tks
MMS