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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub-45 Here I come. (/Thread-Sub-45-Here-I-come)
Sub-45 Here I come. - TheEd - 19-03-2009
how the legs feeling as it can often take a while for quads to recover from downhill running
Cheers
TheEd
Sub-45 Here I come. - bmclough - 19-03-2009
They were tender yesterday but have improved greatly today. The easy run last night was just a jog as I wanted to keep the HR down. I will do the same today.
Sub-45 Here I come. - bmclough - 19-03-2009
Date: 19-03-2009
Distance: 5.7k
Avg HR: 137
Max HR: 148
Nice and easy recovery jog.
Sub-45 Here I come. - bmclough - 21-03-2009
Date: 21st March 2009
Distance:4k
Warmup:3k
Cool Down: 2k
Session details
1k 4:12 avg=177 max=186
2k 4:24 avg=188 max=189
3k 4:35 avg=188 max=190
4k 4:40 avg=188 max=191
17:51 Total
This is the first time I have broke 18 for the 4k and very happy. I thnk I took off too fast but I just tried to hold on from 2k.
1 hour easy tomorrow and then awaiting your instructions coach
New Max HR BTW.
Sub-45 Here I come. - bmclough - 22-03-2009
Date: 22-03-2009
Distance: 8.5k
Avg HR: 144
Max HR: 153
Time 60:37
Nice and easy should this always be the pace for these?
I will do a 30/40 min easy tomorrow I would guess. Should I start the 10k cycle again on Tuesday or do you want to make changes as the race is only 2 weeks off?
Sub-45 Here I come. - TheEd - 22-03-2009
Let's do the last 2 weeks of the 10k cycle so you can race at the end of those 2 weeks
and congrats on running sub 18 minutes .. more to come, no doubt
and nice and easy for all the 'easy' runs, yes
TheEd
Sub-45 Here I come. - bmclough - 23-03-2009
Thats sounds like a plan so I get to skip the 2k session until April. :jive:
I am going to run the 1k session on the Threadmill for the last time tomorrow. Then on the next cycle the days will be long enough to take them outside.
Sub-45 Here I come. - TheEd - 23-03-2009
joy of joys
Sub-45 Here I come. - bmclough - 24-03-2009
Hi TheEd
Here is the output from the 1k session. I was very happy with this session and felt quite strong the recovery between reps was good even though I did this at 4 secs quicker than last time.
Done on a Threadmill @1% next time will be outdoors which should be interesting.
1k warm up
Len|Dur |St Hr|Av Hr|Mx Hr|Rest
1k|4:20|105|166|174|90 sec
1k|4:20|110|166|178|90 sec
1k|4:20|121|168|179|90 sec
1k|4:20|125|171|181|90 sec
1k|4:20|129|171|181|90 sec
1k|4:20|128|173|182|90 sec
1k cool down
B.
Sub-45 Here I come. - TheEd - 24-03-2009
very good session B
consistent, stable and certainly more to come
just one thing before we consider increasing the speed of the 1000's we should reduce the Rest to 60 seconds, this will give you even more of the 5k pace that is part of development
good going
TheEd