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+--- Thread: Sub 45 minute 10 km R (/Thread-Sub-45-minute-10-km-R)
Sub 45 minute 10 km R - TheEd - 05-12-2014
nice going and good to hear it was easy .. still a long way to go with the structure and hopefully within a year you will be up to 5 x 2k and knocking on the sub 40 door
long run .. hover around 140 to 150 bpm with last 15 minutes allowed above
please provide feedback
enjoy
TheEd
Sub 45 minute 10 km R - Roee - 05-12-2014
Hello TheEd,
Thank you for the quick response, I will follow the 140 bpm as you suggested' and will send a feedback as well.
sub 40 look unbeliveable right now but who knows....
have a good weekend.
Regards,
Roee.
Sub 45 minute 10 km R - Roee - 06-12-2014
Hello TheEd,
5th day of the programme completed. It was a comfortable running, I felt good along the way...the weather is fantastic today...in brief an enjoyable one!
here are what I have got:
Distance Time Pace Avg.HR Max.Hr
1 6:01.69 6:02 140 159
1 7:01.23 7:01 142 152
1 6:30.50 6:31 140 144
1 6:38.06 6:38 145 158
1 6:21.44 6:21 143 160
1 6:04.63 6:05 142 153
1 6:08.75 6:09 141 147
1 6:14.41 6:14 140 145
1 6:06.11 6:06 149 159
1 6:11.92 6:12 151 163
1 6:21.85 6:22 155 162
1 6:28.08 6:28 148 157
1 6:37.77 6:38 142 152
1 6:37.40 6:37 151 158
1 5:55.47 5:55 151 168
1 4:52.63 4:54 172 175
1 4:36.60 4:37 177 182
0.05 0:13.77 4:53 178 179
---------------------------------------------
17.05 1:45.03 6:10 148 182
just want to say that it is difficult to maintain the 140bpm because I need to look at my Garmin every few seconds....unless I miss something...
Regards,
Roee.
Sub 45 minute 10 km R - Roee - 06-12-2014
I meant every few seconds....I look at my Garmin....
Sub 45 minute 10 km R - TheEd - 06-12-2014
as we develop the long run session will be described in more detail relating to pulse etc, for now enjoy and keep to 140
on we go .. 1k session next
have a good weekend
TheEd
Sub 45 minute 10 km R - Roee - 09-12-2014
Hello TheEd,
3 days ago I ran 30 minutes easy run.
Dis Time Pace Avg.Hr Max.Hr
1 5:52.25 5:52 138 138
1 7:28.60 7:29 147 154
1 6:40.78 6:41 141 152
1 6:23.08 6:23 141 146
0.6 3:43.16 6:14 145 149
--------------------------------------------
4.6 30:07.8 6:33 142 158
It was o.k....relaxed one.
2 days ago I ran another 30 minutes easy run.
Dis Time Pace Avg.Hr Max.Hr
1 6:20.67 6:21 140 161
1 5:52.48 5:52 142 146
1 5:54.41 5:54 143 150
1 6:06.61 6:07 144 149
0.93 5:47.62 6:15 151 153
--------------------------------------------
4.93 30:01.8 6:05 143 161
It was an enjoyble one.
today I did the 5x1k R 2min (did it by mistake I don't know why it stucked in my mind that I can rest for 2 min instead of 90 seconds or less...)
Dis Time Pace Avg.Hr Max.Hr
1 4:34.41 4:34 161 177
1 4:14.15 4:14 154 165
1 4:18.98 4:19 159 170
1 4:21.09 4:21 162 178
1 4:21.32 4:21 156 178
0.01 0:01.39 3:52 161 161
--------------------------------------------
5.01 21:51.3 4:22 158 178
It started good, I saw along the first 1km that I reach pace 4:00 or less so I started to reduce it gradually to save power to the rest...
2nd km was great.
3rd km was great.
4th km was the hardest one!
the last km was o.k, I felt I could do even better result...
in brief it was a good run! unfortunately by relief but next time will pay more attention to each word written in the program.
Regards,
Roee.
Sub 45 minute 10 km R - TheEd - 10-12-2014
not to hassle, you should get the rhythm of things on the next cycle
now that Day 3 to Day 8 has been done, things are a great deal easier
no need to hurt yourself, enjoy the run down to whatever tester you have coming up
enjoy
TheEd
Sub 45 minute 10 km R - Roee - 13-12-2014
Hello TheEd,
3 days ago I missed the easy run.
2 days ago I did it,
Dis Time Pace Avg.Hr Max.Hr
1 6:48.02 6:48 146 160
1 7:01.32 7:01 141 157
1 6:15.11 6:15 136 146
1 6:03.57 6:04 141 149
0.67 3:53.17 5:48 148 154
-----------------------------------------
4.67 30:01.2 6:26 142 160
It was very strange one, to reach 140 bpm I needed almost to walk instead of run!!! when I increased a little bit the pace my Garmin showed me 150 bpm and even more so I found myself walking instead of running.
Today I completed the 5km---aim sub 25 min
Dis Time Pace Avg.Hr Max.Hr
1 4:25.37 4:25 155 170
1 4:23.01 4:23 173 176
1 4:39.84 4:40 174 177
1 4:45.69 4:46 172 173
1 4:44.23 4:44 173 176
-------------------------------------------
5 22:58.9 4:36 169 177
the first 3km were very good, my legs felt hovering above the road.....the 4th km was a little bit more difficult but allright and the last one was much more difficult, the reason is that I ate just 2 hours before the run so I felt my stomach working and had a nausea but after I completed the run everything was o.k and back to normal.
Enjoy your weekend, :yes:
Roee.
Sub 45 minute 10 km R - TheEd - 14-12-2014
how are you feeling now and are you happy with your progress?
TheEd
Sub 45 minute 10 km R - Roee - 14-12-2014
Hello TheEd,
I've just come back from 10km easy run which was great.
Dis Time Pace Avg.Hr Max.Hr
10 1:02.03 6:12 140 159
I am happy with the progress and I am feeling good.
The day after tommorow there is the 3x5min@10k pace with 1 min easy, what does it mean?
The race day is coming in a few days and there is none in here at the moment what do you recommend me to do???
Thanks a lot,
Roee.