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+--- Thread: Sub 40min 10k (/Thread-Sub-40min-10k--1985)
Sub 40min 10k - TheEd - 11-05-2012
Good stuff Chris .. have a fine weekend
Cheers
TheEd
Sub 40min 10k - Chris.C - 14-05-2012
Finally bought new trainers, but had to miss the 5K sprint doe to other commitments, but straight away, going back to bare runners and can see a bigger improvement. Easy 1hr, felt strong, happy with the pace as felt had loads more in the tank!
No discomfort or niggles, so was able to just get on with it.
Split Time Distance Avg Pace Avg H Max H
1 4:17.6 0.62 6:55 131 144
2 4:42.3 0.62 7:34 153 160
3 4:34.1 0.62 7:21 155 158
4 5:06.8 0.62 8:14 156 162
5 5:03.6 0.62 8:09 157 163
6 5:07.6 0.62 8:15 157 163
7 5:03.0 0.62 8:08 154 159
8 5:14.0 0.62 8:25 155 161
9 4:47.6 0.62 7:43 151 154
10 5:18.3 0.62 8:32 153 158
11 4:48.2 0.62 7:44 154 158
12 4:43.4 0.62 7:36 153 158
13 1:15.0 0.14 8:54 158 159
Summary
1:00:01.4 7.60 7:54 153 163
Sub 40min 10k - TheEd - 14-05-2012
enjoy the new feeling .. hope it all works out
so what's next for you?
TheEd
Sub 40min 10k - Chris.C - 15-05-2012
I have a 10k trail race set for 9th June, so now that I have for the last 2 weeks seen what its like to run nearly every day, which was a weird hurdle for me to overcome. My mindset is to attack your three weekly programme starting from Tuesday, which leads me nicely to the race on the Saturday.
Its between now and Tuesday Im not sure what I should do, what runs do you recommend? 30, 60? easy run and when? I like having the Friday free, its been my carrot
Big thanks again!
Sub 40min 10k - TheEd - 15-05-2012
Chris, are you able to slot into the rhythm of the program yet?
which program are you using as your structure currently?
Cheers
TheEd
Sub 40min 10k - Chris.C - 16-05-2012
The programme felt great, I was going for the 10k in 40, but maybe with the terrain I'm surrounded by, it may be best to try 10 in 45.
Sub 40min 10k - TheEd - 16-05-2012
let's see how things go with regards to the times you run towards the end of this cycle and then we can see exactly which program you should be on
the major difference in the program is the 5 x 2k compared to 4 x 2k
so if you feel strong enough to tackle the 5 x 2k session then we change the pace accordingly
bit by bit we should get there
TheEd
Sub 40min 10k - Chris.C - 16-05-2012
Sounds like a plan! Thank you
Sub 40min 10k - Chris.C - 20-05-2012
Catch up as been away from PC for a while.
Easy 40min Run http://connect.garmin.com/activity/178833816
Split Time Distance Avg Pace
1 4:48.0 1.00 4:48
2 4:34.2 1.00 4:34
3 5:00.6 1.00 5:01
4 4:47.5 1.00 4:47
5 5:04.3 1.00 5:04
6 5:11.4 1.00 5:11
7 5:28.4 1.00 5:28
8 4:45.6 1.00 4:46
9 :21.9 0.07 5:01
Summary 40:02.0 8.07 4:58
Avg HR: 154 bpm
Max HR: 166 bpm
Sub 40min 10k - Chris.C - 20-05-2012
Split Time Distance Avg Pace
1 4:25.2 1.00 4:25
2 4:48.0 1.00 4:48
3 4:55.2 1.00 4:55
4 4:53.1 1.00 4:53
5 5:03.6 1.00 5:04
6 4:43.9 1.00 4:44
7 1:12.2 0.23 5:15
Summary 30:01.1 6.23 4:49
Avg HR: 150 bpm
Max HR: 163 bpm
Followed by 6 x 1 min intervals http://connect.garmin.com/activity/179337036
Split Time Distance Avg Pace
1 :34.2 0.05 11:41
2 1:00.0 0.28 3:32
3 1:00.0 0.10 10:19
4 1:00.0 0.29 3:25
5 1:00.0 0.11 9:25
6 1:00.0 0.26 3:51
7 1:00.0 0.08 12:00
8 1:00.0 0.25 3:56
9 1:00.0 0.10 10:31
10 1:00.0 0.28 3:31
11 1:00.0 0.10 10:08
12 1:00.0 0.26 3:53
13 1:00.0 0.11 9:27
14 :15.9 0.02 11:50
Summary 12:50.1 2.29 5:36
Avg HR: 153 bpm
Max HR: 166 bpm