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10k progression running 3-4 times a week - Printable Version

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10k progression running 3-4 times a week - OsirisD - 24-04-2017

Hi Thor,
I see that you are experiencing some spikes with your HRM strap at the start of your runs. I have also had some spikes in the past(I'm using Garmin's HRM-Run strap btw).

Have you tried moistening it? After you strap it to your chest, go to the bathroom sink, wet you hands and rub them on the strap's pads that are in contact with your skin. Make sure that the strap is nice & moist before the run.

The reason for the spike is probably because of static electricity. This is also accentuated if you're wearing synthetic clothing(like runners normally wear). During cold weather your skin is a bit dryer than usual and you don't start sweating right from the start.

P.S. Sorry to step into your thread, just wanted to give some advice that worked for me.

Enjoy your runs!


10k progression running 3-4 times a week - Punkthor - 24-04-2017

Thanks for your input, Osiris!

Yeah, after doing som googling I found what you just explained regarding the HRM strap. I always moisten the contact areas but some times even that doesn`t help. So my conclusion is that it must be static electrisity from my clothing and/or cold weather and dry skin. It`s only been this bad with a particular shirt I`ve worn lately. And after switching to another shirt(s) this last week there have not been any problems. Also I have soaked the whole strap just to make sure there`s enough moist. It is really annoying when it happens but it`s nice to know something about what`s causing it!

Happy running!


10k progression running 3-4 times a week - Punkthor - 25-04-2017

April 25th: 5x8 with 2 min easy between each lap.

Lap 1: 8 min @ 5:03 min/km
Avrg HR: 158

Lap 2: 8 min @ 5:03 min/km
Avrg HR: 160

Lap 3: 8 min @ 4:56 min/km
Avrg HR: 161

Lap 4: 8 min @ 4:52 min/km
Avrg HR: 163

Lap 5: 8 min @ 4:37 min/km
Avrg HR: 166

12,8 km total.


10k progression running 3-4 times a week - TheEd - 26-04-2017

looks to be a very well-controlled session

very nice

TheEd


10k progression running 3-4 times a week - Punkthor - 27-04-2017

April 27th: 30 min easy


10k progression running 3-4 times a week - Punkthor - 29-04-2017

April 29th: 10k race

Time: 48:41

I am aiming at a race may 31st. How do I find my workout paces from my 10k time?


10k progression running 3-4 times a week - TheEd - 02-05-2017

How did you find the race Thor? happy with sub 50?

do be careful now in going towards training on the program, and remember, less is better

you can start the 2k session (this cycle) at 4.55 per k

the 1k session at 4.45 per k

focus on getting consistency in your running and not running the interval sessions faster

by end of week 2, you should hopefully see the change in your running and training

hope this suits you

on we go

TheEd


10k progression running 3-4 times a week - Punkthor - 02-05-2017

To be honest, I really struggled from 5 k and all the way to finish. Got a bad sting midway which is still sore in the middle of my stomach. I probably started too hard and I ended up with a pretty bad negative split (24:00 and 24:41). Anyway, I`motivated like never before. Since the next race is 31st of may, I`ll start the program today and then just start it over in ten days to make it fit the race date on schedule. Sound ok?

I have a race on the 13th as well which is a relay. My leg is 1,8k uphill (120m elevation). I`ll swap this one in for one of the longer easy days.


I see people only post quality sessions so I`ll follow that example as well Wink

And thanks for your input and advice as always, TheEd!


10k progression running 3-4 times a week - TheEd - 02-05-2017

Thor, you can always mention your easy runs etc in one report back

the heart rate data from that, linked to pace run is always good feedback

and by the way, your negative split was not that bad, considering you had a stitch

all good, onwards

TheEd


10k progression running 3-4 times a week - Punkthor - 04-05-2017

May 2nd: 65 min easy @ 7.05/km
HR: 133

May 3rd: 30 min easy @ 6.45/km
HR: 127

May 4th: 3x2k with 90 sec rest

Lap 1: 2 km @ 4.55/km
HR: 159

Lap 2: 2 km @ 4.54/km
HR: 160

Lap 3: 2 km @ 4.52/km
HR: 160