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+--- Thread: 10k progression running 3-4 times a week (/Thread-10k-progression-running-3-4-times-a-week)
10k progression running 3-4 times a week - TheEd - 25-07-2017
looks like a fine session Thor
the 1k should be more enjoyable
TheEd
10k progression running 3-4 times a week - Punkthor - 27-07-2017
July 24th: 85 min easy @ 6.30/km
July 25th: 30 min easy
July 26th: 30 min easy @ 5.37/km. Avg. HR: 139
July 27th: 6x1k with 60 sec rest. Lap 1, 3 and 5 slightly uphill. Opposite conditions on lap 2, 4 and 6.
Lap 1: 1k @ 4.23/km. Avg. HR: 152. Max HR: 164
60 sec walk. HR drop to 115.
Lap 2: 1k @ 4.24/km. Avg. HR: 158. Max HR: 166
60 sec walk. HR drop to 125.
Lap 3: 1k @ 4.24/km. Avg. HR: 162. Max HR: 170
60 sec walk. HR drop to 126.
Lap 4: 1k @ 4.24/km. Avg. HR: 162. Max HR: 169
60 sec walk. HR drop to 129.
Lap 5: 1k @ 4.23/km. Avg. HR: 165. Max HR: 172
60 sec walk. HR drop to 141.
Lap 6: 1k @ 4.22/km. Avg. HR: 165. Max HR: 170.
10k progression running 3-4 times a week - TheEd - 31-07-2017
your pulse and pace in the sessions are looking good
do you have any Park Runs in your area?
nice going TheEd
10k progression running 3-4 times a week - Punkthor - 31-07-2017
Currently I`m only aware of one park run here in Oslo, but it`s quite a distance away from where I live. I`ll look into it, however.
Edit: They`re launching a weekly 5k park run in my neighborhood on august 26th and every saturday from there on
What was your thought behind the park run question?July 29th and 30th: Rest
July 31st: 5k paced run @ 4.44/km. Avg. HR: 169. Max HR: 176
Not a good day. Struggled and lost some pace in the second half of the run. Had to mix between jog and walk on the regular 2k cool down, which is usually an enjoyable easy jog. Something was off today I guess.
10k progression running 3-4 times a week - Punkthor - 03-08-2017
Aug 1st: Easy 10k run. Aborted midway. Had a hard time keeping my heart rate at an easy level although my pace was very easy. Felt fatigue.
Aug 2nd: 30 min easy @ 5.45/km. Avg. HR: 143
Aug 3rd: 3x5 min @ 10k pace w/ 1 min easy in between
Lap 1: 5 min @ 4.40/km. Avg HR: 154. Max HR: 167
Easy 1 min. HR drop to 153
Lap 2: 5 min @ 4.36/km Avg. HR: 162. Max HR: 166
Easy 1 min. HR drop to 155
Lap 3: 5 min @ 4.40/km Avg: HR: 165. Max HR: 168
10k progression running 3-4 times a week - TheEd - 05-08-2017
How are you doing now Thor?
by now I am sure you getting to understand the ups and downs of your body cycle
TheEd
10k progression running 3-4 times a week - Punkthor - 05-08-2017
I did an easy 30 mins yesterday and have decided to take today and tomorrow
Completely off to allow for recovery. Should I go for another 4K tt in two days? I feel as if I still need to adapt to the paces I already run at.
Edit: I went for a 4k tt. Went off really hard and by 2,5k i had lost so much pace and was hurting quite a lot that I decided it was smarter to abort the tt and run easy for the rest of todays workout.
10k progression running 3-4 times a week - TheEd - 08-08-2017
THor, you were coming along quite nicely and then all of a sudden there was this blip
try to analyse what has caused this so we able to avoid this in the future
otherwise all good and you should soon be back on track
all the best
TheEd
10k progression running 3-4 times a week - Punkthor - 08-08-2017
It may be that I love that post run brew a little too much
....or it`s all in my head.. or it`s trouble sleeping for the last 1,5 months. I really don`t know. However, I look forward to starting the cycle over again
10k progression running 3-4 times a week - TheEd - 11-08-2017
as long as you stay positive
running is meant to add to your life not be a pain
getting the balance right is the aim
on we go
TheEd