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+--- Thread: Sub 40 by 24th March 2013 (/Thread-Sub-40-by-24th-March-2013)
Sub 40 by 24th March 2013 - Boony - 16-11-2012
Sub 40min 2 week cycle day 3 of 14
5x2K with 120s rest
Warmup
13.18 @ 5.57/k for 2.24km
Overall
Time: 53.46
Distance: 10.51km
Pace: 5.07/k
Average HR: N/A
1. 2.00K - 8.51 - 4.25/k
2. 2.00K - 8.46 - 4.23/k
3. 2.00K - 8.51 - 4.25/k
4. 2.00K - 8.50 - 4.25/k
5. 2.00K - 8.25 - 4.12/k
Cool Down
5.44 @ 6.59/k for 0.82km
The initial plan was to run at 4.30/k, but it felt a bit like cheating. Couldn't resist building up to a quicker last 400m on the final rep.
I think that I could probably have a go at pushing more towards 4.20-4.22/k next time out.
Based on the above, should I know look to run the 6x1Ks around 4.15/k?
Legs are feeling fine this morning, I can see that using an actual track is going to really help me step up my running.
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.2kg (15th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: N/A[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - Boony - 16-11-2012
Sub 40min 2 week cycle day 4 of 14
Rest Day...and a two hour lay-in!!!
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.6kg (16th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: N/A[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - TheEd - 16-11-2012
excellent :great:
Boony Wrote:Sub 40min 2 week cycle day 4 of 14
Rest Day...and a two hour lay-in!!!
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.6kg (16th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: N/A[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - Boony - 18-11-2012
Sub 40min 2 week cycle day 5 of 14
90mins easy
Overall
Time: 100.04mins
Distance: 15.57km
Pace: 6.26/k
Average HR: 134
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.1kg (17th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - Boony - 18-11-2012
Sub 40min 2 week cycle day 6 of 14
60mins easy
Overall
Time: 60.34
Distance: 10.07km
Pace: 6.01/k
Average HR: 138
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.8kg (18th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - TheEd - 19-11-2012
Boony, this all looks sound .. looking forward to getting feedback related to your 2k and 1k sessions
you have been very consistent and you bound to have a very decent foundation / base to work upon
you have done well :great:
TheEd
ps.. missed this earlier post, have answered now
Boony Wrote:Hi TheEd,
5x2K and 6x1K - I'll look to stick to the 4.30/k for the 5x2K, and 4.20/k for the 6x1K for the next 5 weeks, so I can get used to the cycles again and the step up to 1hr runs.
Maintaining the 1 hour runs - this should be ok, as I will be having a couple of lay-ins each week (so lack of sleep wont be an issue, as it has been previosly) due to rest days and running the intervals in the PM, keeping them at 140bpm should also make them managable.
2hr run - Well for the first 5 weeks shall we just keep this at 90mins so I can adjust to the 1hr easy runs and re-introduction of the intervals, with a view to moving up to 2hrs in the new year.
Like you say, no need to overload, especially with it being winter (and all the associated bugs that do the rounds). If I can get through to the new year in decent shape and having run a couple of good races (on the 16th and 31st Dec) I'll be happy and can then crack on.
Cheers
Sub 40 by 24th March 2013 - Boony - 20-11-2012
Sub 40min 2 week cycle day 7 of 14
This was supposed to be a 10K run today, but hardly slept and woke up feeling rubbish. Decided to have a rest day instead and dosed myself up on ibuprofen and VitC.
Seemed to do the job!
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.8kg (18th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - Boony - 20-11-2012
Sub 40min 2 week cycle day 8 of 14
6x1K with 90sec rest
Overall
Time: 33.18
Distance: 6.51km
Pace: 5.07/k
Average HR: n/a
Last time out in brackets
1. 3.55 (4.21)
2. 4.07 (4.20)
3. 4.10 (4.16)
4. 4.05 (4.16)
5. 4.06 (4.09)
6. 3.52 (3.58)
Felt fine after taking an unplanned rest day yesterday, the water, ibuprofen and VitC had the desired affect!
Really pleased with the splits achieved, think it shows the 3 week build up phase has moved me up a level.
For the rest of the week it's going to be 1hr runs for Wed, Thur and Fri. Then two days off as I'm away for the weekend. Then starting a new 3 week cycle preparing for a 8K race on the 16th December.
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 82.5kg (20th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a[/COLOR][/SIZE]
Sub 40 by 24th March 2013 - TheEd - 21-11-2012
Boony, are you not able to slot a 4k time-trial in some where
it would be good to have a bit of a burn if you get a chance
enjoy the weekend
TheEd
ps.. you have been training well for quite a while
Sub 40 by 24th March 2013 - Boony - 21-11-2012
Sub 40min 2 week cycle day 9 of 14
60mins easy
Overall
Time: 58.21
Distance: 8.92km
Pace: 6.32/k
Average HR: n/a
Cheers,
Boony
[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.0kg (21st Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 60[/COLOR][/SIZE]