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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 25-03-2014
Hi TheEd,
6x1k done last night. It looks like I got a minor cold. Despite that, managed a good session, except rep #2 when I lost a bit of speed due to having trouble breathing. Then, I focused on my breathing again and finished properly.
6x1k @ 3'55''
Rep|Time
01|03:53
02|04:00
03|03:56
04|03:55
05|03:54
06|03:50
Tot|23:28
Late night flight today and hopefully I'm running again this Thursday.
Cheers.
MMS
Improving 10k with regular training - TheEd - 25-03-2014
make sure you hydrate well during the day and also see if you able to take water on-board to keep the hydration up
onwards
TheEd
Improving 10k with regular training - MMS - 09-04-2014
Hi TheEd,
arrived last weekend and missed the 4k time-trial. Had a great time and was able to run 8 of 9 sessions programmed for this trip. Also came back without any extra kg.
cales:Already started a new cycle yesterday and tomorrow hoping to complete the 5x2k at 4'05" all the way.
Cheers.
MMS
ps: missing the cold weather from the trip. First time I caught below zero (-6C) temperatures.
Improving 10k with regular training - MMS - 11-04-2014
Hi TheEd,
after struggling a lot over my last 5x2k session 3 weeks ago I was able to complete my best session so far. This time I remembered to use the HR monitor
Apr 10th - 5x2k 90s rest
Temp:21C
Rep|Time|AHR|MHR|RHR|mHR
01|08:07|169|178|150|130
02|08:06|173|182|157|138
03|08:03|174|182|159|138
04|08:01|177|185|162|141
05|07:54|179|191|166|139
Tot|40:11
AHR: average heart rate during 2k rep
MHR: max heart rate during 2k rep
RHR: average heart rate during 90s rest
mHR: min heart rate during 90s rest
I was in control the whole time and felt really strong. :great:
Cheers.
MMS
Improving 10k with regular training - MMS - 16-04-2014
Hi TheEd,
following the great result from last 2k session, had my best 1k session last night.
Apr 15th - 6x1k 60s rest
Tem: 19C Rain
Rep|Time|AHR|MHR|RHR|mHR
01|03:50|163|178|158|140
02|03:46|175|187|168|146
03|03:48|173|183|169|152
04|03:48|178|188|172|158
05|03:47|179|187|172|156
06|03:45|181|189|175|144
Tot|22:44
AHR: average heart rate during 1k rep
MHR: max heart rate during 1k rep
RHR: average heart rate during 60s rest
mHR: min heart rate during 60s rest
Very excited with this cycle. Good things are coming.
Cheers.
MMS
Improving 10k with regular training - TheEd - 17-04-2014
certainly time to race
nice development MMS
onwards
TheEd
Improving 10k with regular training - MMS - 22-04-2014
Yep!
My first 10k race this year is on May 24th, the same I ran 41'31" last year.
So, when I finish this cycle next Saturday, I'll have 4 weeks until race day.
This weekend I ran 5K in 20'13" as my paced run and I felt this is where I stand now for a 10k pace. But there's time to improve it a little bit until next month.
Cheers.
MMS
Improving 10k with regular training - TheEd - 22-04-2014
you can do a cycle and we can juggle the last week if you want
would be great to have you under 20 minutes for 5k
that will give a great deal of confidence
TheEd
Improving 10k with regular training - MMS - 24-04-2014
Ok. Got it.
Iôll start a new cycle next week and after it we decide how to manage the "extra" week before the race.
hopefully soon Iôll be able to run 5k sub20 while running at my 10k pace. :great:
Time-trial this weekend. Will keep you posted.
MMS
Improving 10k with regular training - MMS - 28-04-2014
Hi TheEd,
just had my best 4K time-trial last Saturday in 15'05". I'm still learning how far I can push my limits, so will see below that I finished very strong, which also means that I could have started a little faster. What Iôm trying to say is this: if I had all that energy to run the last km in 3'40", it means that I wasn't fast enough during the first 3km. Anyway, very excited about it.
Apr 26th - 4k time-trial
Temp:17C
KM|Time
01|03:49
02|03:49
03|03:47
04|03:40
Tot|15:05
MMS