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Improving 10k with regular training - TheEd - 20-09-2011

so slowly coming back together .. nice to read

TheEd


Improving 10k with regular training - MMS - 26-09-2011

Hi TheEd,

First week almost behind and everything went well. Here´s how it was.

Sep 20th – 60 min easy – day 01

Ran 10km at night

Sep 21st – Off – day 02

Sep 22nd – 2000 – day 03

Night Run/18C

Rep|Time|A HR|RHR
01|08:51|176|157
02|08:49|177|163
03|08:54|178|167
04|08:50|177|169
Tot|35:24|177|164

Good session. Legs were very heavy after the 4th rep, so decided not to do the last rep. Next cycle it should be fine.

Sep 23rd – Off – day 04

Sep 24th – Long Run – day 05

Ran 15km in 1h30 in the morning. It was unusually hard in the beginning but my body “woke up” after 20 minutes and then it was easy.

Sep 25th – Off– day 06

Sep 26th – 30min easy – day 07

To be done later today.

The consistency I was looking for is here. Hope this week will be productive as well.

Cheers.

MMS


Improving 10k with regular training - TheEd - 26-09-2011

Nice MMS .. you look to be in control and understand the need for consistency and its benefits

well done

TheEd


Improving 10k with regular training - MMS - 07-10-2011

Hi TheEd,

A little late to post my 1000 session, but here it is:

Sep 27th - 6x1000m @ 4:15/km - day 08
Night Run - 16C


Rep|Time|AHR|RHR
01|04:15|167|157
02|04:12|176|166
03|04:12|180|166
04|04:12|180|174
05|04:12|175|172
06|04:05|179|176
Tot|25:08|176|169

I missed a couple of runs since, but managed to run the most important ones. Finishing this cycle this weekend and should I go for 4K time-trial or something else?

Thanks!

MMS


Improving 10k with regular training - TheEd - 08-10-2011

the 4k time-trial is always easy to do if keeping the same track or on a 400m track

enjoy and enjoy the weekend

TheEd


Improving 10k with regular training - MMS - 11-10-2011

I was ready for the 4k time-trial this weekend but I got a cold, probably after running under the rain on Thur.

I´m still recovering from it, and hopefully I´ll be ready for an easy run tomorrow.

Keep you posted.

Cheers.

MMS


Improving 10k with regular training - TheEd - 12-10-2011

seasonal colds are quite annoying

let's know when u decide to do the 4k

Cheers

TheEd


Improving 10k with regular training - MMS - 14-10-2011

very annoying, by the way.

I plan to run the 4k this weekend, either Sat or Sun. At the final stage of this cold and let´s see if I get better enough for a decent time-trial.

Nice weekend!

MMS

ps:I read this time you´re getting a warmer winter. Best of luck!!!


Improving 10k with regular training - MMS - 21-11-2011

Hi TheEd,

sorry for being away these days, but now I´m back. :great:

Since my last post, I was able to run 21 times (190km) but didn´t race or had a time-trial.

I managed a couple of 2k and 1k sessions. Now, I´m at day 07 of a cycle, recovering from a cold I got after a very tough 2k session last Thurday.

here it is:

Nov 17th - 5x2k @ 4:20min/km - day 03
Night run
Temp: 15C

Rep|Time|AHR|RHR|MinHR
01|08:42|175|158|139
02|08:43|176|161|141
03|08:44|179|172|149
04|08:45|178|165|148
05|08:41|176|179|147
Tot|43:35|177|167|145

Great session, despite not being able to finish any rep under 8min40s.

Tree weeks before that, I had a 2k session when I decided to go slower and feel what I could do.

Oct 20th - 5x2k @ 4:30min/km - day 03
Night run
Temp: 16C

Rep|Time|AHR|RHR|MinHR
01|09:00|171|161|139
02|08:59|172|159|141
03|08:50|173|163|144
04|08:48|175|166|150
05|08:50|173|171|149
Tot|44:27|173|164|145

I intend to finish this cycle and after it discuss with you the next steps. No races for this year, pretty much thinking about 2012 now.

How are things on your side?

Cheers.

MMS


Improving 10k with regular training - TheEd - 21-11-2011

incredible to think another year almost down Smile

good to have you back online

and nice to see you getting some running in

TheEd
ps.. still settling in this side