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+--- Thread: going for sub 40 (/Thread-going-for-sub-40)
going for sub 40 - gjoko - 19-04-2014
Fri 50min cycling|25km/h|AHR142
Sat 22k|2h4min|5.38/k|AHR157
Enjoyable long run. Sunshine and +16úC made me bit thirsty towards the end. Pace was easy and legs felt good. Post run weight 69,5kg.
On Tuesday I'll repeat the 6x1k session from last cycle. Start with 4.00 pace and go quicker on the last 2.
Btw noticed that my resting pulse has dropped by ~10bpm from Januari. This morning it was 53.
going for sub 40 - TheEd - 22-04-2014
here's to a good summer of racing gjoko
things seem to be coming along nicely
do focus on hydration during the day
on we go
TheEd
going for sub 40 - gjoko - 22-04-2014
Thanks! Today's 6x1k was encouraging. 40.xx should be doable on Saturday.
Sun 41min|7,2km|5.40/k|AHR146
Mon 44min|7,2km|6.05/k|AHR148
Tue 6x1k r60
Rep|Time|AHR|RHR
01|04:02|176|147
02|03:59|183|150
03|04:00|181|152
04|04:00|176|154
05|03:55|184|165
06|03:43|186
+21úc sunny and light wind.
Plan for rest of the week:
Wed 40min easy
Thu 6x1 min fast/slow
Fri Rest
Sat 10k park run
going for sub 40 - TheEd - 22-04-2014
will be interesting to see how things go
may it be a success
TheEd
going for sub 40 - gjoko - 26-04-2014
Hello, I ran a 10k today.
Km|Time
01|04:00|4:00
02|03:59|7:59
03|04:23|12:22
04|04:02|16:24
05|04:24|20:48
06|04:07|24:53
07|04:24|29:17
08|04:18|33:35
09|04:00|37:35
10|04:00|41:35
41.35
Weight 71kg
+18úC and moderate crosswinds.
It was two laps on an open field so the winds gave a bit trouble. Still a PB and happy about it. Just shouldn't have posted that many 4.20/k's. Heh.
10th May I have that HM race. Do you have any specific sessions in mind?
going for sub 40 - TheEd - 28-04-2014
nice going .. not much you can do before the 10th May and you have the 10k pace to carry over to the event
what are you looking to achieve in the Half, what time
as according to that time you can do a 10k run on Saturday at Half Marathon pace
the rest of the week can be aerobic runs
75 minutes Tuesday with last 15 minutes at 21k pace
Thursday, 1hr with last 15 minutes at 21k pace
please ask questions for clarity
TheEd
going for sub 40 - gjoko - 28-04-2014
Thank you.
For the HM I think 4.20/k would be good pace to start with. That would give me end time little under 92mins. I've done 2 HMs previously and both times bonked pretty bad around 17km. So now I'm hoping to finish strong rather than try to aim for too fast time.
I'm in Berlin for 7 day now and will do mainly aerobic runs here.
Just for clarification: those 21k pace runs are for the last week before event?
going for sub 40 - TheEd - 28-04-2014
the aerobic runs are for this week
Tuesday & Thursday
next week you switch the last week of the cycle - week 3 and do the routine that is familiar to you
enjoy
TheEd
going for sub 40 - gjoko - 10-05-2014
Today HM in 1.35. so PB by 2mins. I was sick whole week leading to the race but got better just on time.
Start was pretty crowded and first km ~5.00. I was feeling strong whole run but maybe bit afraid of going too fast. 10k split was 45mins and I should have picked up the pace from there and pushed myself more. Next time I know better what my limits are.
71kg, +10 and butty.
going for sub 40 - TheEd - 11-05-2014
congrats .. we have to work on maintaining being well in the last week, as there seems to be a pattern where you come down with a cold in the last week .. so a little head-scratching for us to find the solution here
as can be seen, things can only get better .. congrats a good stepping stone
what is next
TheEd