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+--- Thread: Build-up for 10k race and HR advice (/Thread-Build-up-for-10k-race-and-HR-advice)
Build-up for 10k race and HR advice - aistis - 05-05-2009
Yes, especially last 400m
Easy run today: 30min @5:30min/km, average HR 156bpm.
Thanks,
Aistis
Build-up for 10k race and HR advice - aistis - 11-05-2009
Hello TheEd,
Yesterday I ran 10k race in 41:46, flat course, evenly paced @4:10 except for slower first km and faster last km. Slightly disappointing, but I just did not have energy in legs to go faster. On wednesday I played basketball during lunchtime and the did 400s session in the evening @1:27 per 400m. Which together with fast 5k on Sunday added up to the tiredness - I felt very tired on Thursday & Friday. So no surprise I did not do well in the race. Well, back to training from tomorrow I guess.
Cheers,
Aistis
Build-up for 10k race and HR advice - TheEd - 12-05-2009
aistis, I am sure you know the answer to why you did not have energy and will hopefully learn from it for the future.
TheEd
Build-up for 10k race and HR advice - aistis - 12-05-2009
Today:
Time: 70min
Distance: 14km
Pace: 5min/km
Avg HR: 164bpm
What pace would you recommend for Thursday 2000s?
Cheers,
Aistis
Build-up for 10k race and HR advice - TheEd - 12-05-2009
Try the pace of 4.10 to 4.20 per k for the 2000's
one thing about your previous 10k race
if you have an important race you shouldn't be doing 400's before the race
(edit - you shouldn't be playing basketball and doing 400's on the same day)
unless the Saturday event is a paced run
Cheers
TheEd
Build-up for 10k race and HR advice - aistis - 12-05-2009
Hi TheEd,
Well this one was not important, but the one on the May 31st is the one I would like to do well in.. how should I change the last week then? (since race is on Sunday I have one spare day as well which may be of any use..)
Regarding 2000s pace, I did 4:10 3 weeks ago with no problem, what is the reasoning behind slightly slower/same pace?
Thank you,
Aistis
Build-up for 10k race and HR advice - TheEd - 13-05-2009
the pace is 4.05 to 4.10
which is 5 seconds faster, it wouldn't be too clever to increase the pace by 10 seconds especially after having a 'poor' run over the weekend
as we get close to the May 31st race we will go through the final day preparation otherwise we stick to the program as is
:jive:
TheEd
Build-up for 10k race and HR advice - aistis - 13-05-2009
Hi TheEd,
I am feeling quite good now, so I will start @ 8:10 and try to pick up if I feel like it. I did an easy 30min today, 6km, 5min/km pace, avg hr 159bpm. 2000s tomorrow.. looking forward to them.
Thanks,
Aistis
Build-up for 10k race and HR advice - aistis - 14-05-2009
Hello TheEd,
2000s today:
rep: time avgHR(max) rec: avgHR(min)
1: 8:09min 175(184) rec: 154(132)
2: 8:05min 181(188) rec: 160(140)
3: 7:59min 185(192) rec: 165(146)
4: 7:54min 188(195) rec: 171(150)
5: 7:54min 190(198) rec: 174(147)
Thanks,
Aistis
Build-up for 10k race and HR advice - TheEd - 14-05-2009
Good session
:great:
things will come together
TheEd