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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 - 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 Smile 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 Wink ....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 Smile


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