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+--- Thread: 30 weeks to sub 36 10k (/Thread-30-weeks-to-sub-36-10k)
30 weeks to sub 36 10k - TheEd - 25-11-2013
Day 3 to Day 8 .. are the most important run days
thereafter cycling on the easy days is a YES
TheEd
30 weeks to sub 36 10k - meuser - 25-11-2013
Cycle #2
Day 5
Bike 60min (intervals)
30 weeks to sub 36 10k - TheEd - 27-11-2013
meuser, I will say that to get the best out of the program, Day 3 to Day 5 is most important for the running development
I would focus on the quality of those days till you adapt before doing further cycling quality on those days, as the reverse effect cycling can have has been noticed in the years gone by when athletes try to do too much at once
good luck
TheEd
30 weeks to sub 36 10k - meuser - 27-11-2013
Cycle #2
Day 8
6x1k R60
Split,Time,Avg HR,Max HR
1,3:49.3,153,169
2,1:00.5,151,169 (rest)
3,3:48.6,161,172
4,1:01.1,157,172 (rest)
5,3:46.6,165,178
6,1:00.9,161,178 (rest)
7,3:45.9,168,177
8,4:43.2,168,181 (forget to hit lap button, so rest and run)
9,1:06.5,165,181 (rest)
10,3:42.4,171,183
Weight: 170 lbs (77.3 kg)
30 weeks to sub 36 10k - TheEd - 28-11-2013
session certainly looks consistent, what do you do during your 1 minute Rest?
Do note, the weight does not need to tumble down during the period when you are not racing in earnest
this is all part of getting the rhythm of training right for the athlete to be at their sharpest when needed the most
onwards
TheEd
30 weeks to sub 36 10k - meuser - 28-11-2013
For my rest I usually just walk (stagger again), get a quick drink and get ready for the next interval.
Agreed, I'm not really concerned about my weight right now. I'm just putting it down for future reference.
Thanks!
30 weeks to sub 36 10k - meuser - 30-11-2013
Cycle #2
Day 10
AM - Run 60min, Avg Hr 129, Max Hr 140
PM - Swim 2500m
30 weeks to sub 36 10k - TheEd - 30-11-2013
for future reference, this is the day you would be able to do Swim and Cycle on the same day and as you develop you could incorporate BRICK sessions according to your needs and standard
TheEd
ps.. what are you swimming your 2.5km in? how do you break this session down, this is out of interest for me, and related to the future http://www.time-to-tri.com aspects
30 weeks to sub 36 10k - meuser - 30-11-2013
There is a swim group I signed up for that meets on Tuesday mornings. The last workout was this:
Warmup
200m swim
100m kick
200m swim
Drills
5x100m (various drills)
Main Set
15x100m
10x50m
Cool down
100m
The group instructor recommend we swim 1-2 other times. We can repeat the session or do a 30-60 minute swim. The 30-60 swim can be no stop or 100/200/400/800/1600.
Yesterday my 2500 swim was:
Warm up
200m
100m kick
200m
Main set
100/200/400/800/400
*had to go so I couldn't finish the 1600
Cool down
100m
I'm not a swimmer but he are my swim times
100m - 1:40
500m - 8:20
1500m (spring 2013) 33:27
30 weeks to sub 36 10k - meuser - 01-12-2013
Cycle #2
Day 12
5k Run
Treadmill 1% (1k: 9.5, 9.6, 9.6, 9.6, 9.7)
19:24
Avg HR 172
Max Hr 183
Weight 169.2 lbs (76.9 kg)