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+--- Thread: Getting Back Into It - 10K Training (/Thread-Getting-Back-Into-It-10K-Training)
Getting Back Into It - 10K Training - Boony - 15-05-2018
Day 1 - 2nd 3 Week Cycle
60 mins - 9.2K - 6.28min/km - 141bpm
Nice like for like improvement from Day 1 of the 1st 3 Week Cycle.
Ran 1.1K further in the same time and average HR was 141bpm v 148bpm
Cheers
Nick
Getting Back Into It - 10K Training - Boony - 15-05-2018
TheEd Wrote:you should be happy getting back into the rhythm of things
for the 2k session, start off with 5 minutes to 5.05 and run the last one sub 5 minutes if feeling good
then when it comes to 1k session you can look at running 4.45 to 4.50
keep things easy and if you stay consistent, everything will return naturally
enjoy TheEd
Yes, definitely happy, its nice to get out in the fresh air every day. Thanks, those paces sound sensible - looking forward to running them strongly and feeling good, rather than pushing beyond what I can do and not enjoying it.
Cheers
Getting Back Into It - 10K Training - Boony - 16-05-2018
Day 2 - 2nd 3 Week Cycle
31 mins - 5.06K - 6.08min/km - 142bpm
Cheers
Nick
Getting Back Into It - 10K Training - Boony - 17-05-2018
Day 3 - 2nd 3 Week Cycle
[URL="https://www.strava.com/activities/1577304315/overview"]3 x 2KM - Last 2K session in brackets
1 - 2.12KM - 10:38 - 5.01Min/KM - 153BPM (5.05Min/KM - 167BPM)
2 - 2.10KM - 10:31 - 5.00Min/KM - 160BPM (5.09Min/KM - 174BPM)
3 - 2.12KM - 09:51 - 4.38Min/KM - 165BPM (5.09Min/KM - 179BPM)[/URL]
The track I use is longer than 400m so I have included the distance my Garmin said I ran for each interval, I ran 5 laps of the track for each interval - happy to do a little bit extra each time
Not sure what credence you give to it, but last time out for the 2K session the relative effort was 119, this time out was 50. So I ran quicker, but it took less effort is what I guess this means :confused:
Cheers
Nick
Getting Back Into It - 10K Training - TheEd - 17-05-2018
Hi Nick, getting fitter aerobically, however the most important monitor is how your weight is going?
when the weight drops there will be big changes
TheEd
Getting Back Into It - 10K Training - Boony - 17-05-2018
TheEd Wrote:Hi Nick, getting fitter aerobically, however the most important monitor is how your weight is going?
when the weight drops there will be big changes
TheEd
Weight today is 86.4 - my start weight was 87.6 - in the first week this went up to 89.4 - So have dropped 3kg in 17 days.
Getting to 80.0 and staying healthy would be good. See what is healthy and possible after that, but I come from a long line of short people with big legs, big calfs and big arses!
Cheers
Nick
Getting Back Into It - 10K Training - Boony - 21-05-2018
Day 5 - 2nd 3 Week Cycle - 1hr 45mins - 17.16K - 6.08min/km - 141bpm
Day 6 - Did not do - but was out walking most of the day
Day 7 - 2nd 3 Week Cycle - 31mins - 4.26K - 7.15min/km - 119bpm
Cheers
Nick
Getting Back Into It - 10K Training - Boony - 22-05-2018
Day 8 - 2nd 3 Week Cycle
[URL="https://www.strava.com/activities/1588148705/overview"]5 x 1KM - Last 1K session in brackets - Ran 1K on the track, distances as per gps
1 - 1.08KM - 05:03 @ 4:40Min/KM - 144BPM (4.30Min/KM - 161BPM)
2 - 1.06KM - 04:57 @ 4:40Min/KM - 152BPM (4.31Min/KM - 163BPM)
3 - 1.07KM - 04:55 @ 4:34Min/KM - 156BPM (4.27Min/KM - 167BPM)
4 - 1.07KM - 04:52 @ 4:33Min/KM - 159BPM (4.30Min/KM - 170BPM)
5 - 1.07KM - 04:20 @ 4.03Min/KM - 166BPM (4.29Min/KM - 172BPM)[/URL]
Last 1K session I had 2min rest between intervals, this time out I reduced this to 90 seconds. HR was getting down to around 135 at the end of each rest.
Cheers
Nick
Getting Back Into It - 10K Training - Boony - 24-05-2018
Day 9 - 2nd 3 Week Cycle - 30mins - 5.00K - 6.00min/km - 137bpm
Day 10 - 2nd 3 Week Cycle - 31mins - 5.02K - 6.13min/km - 137bpm
Rest day tomorrow, then 5K paced run on Saturday.
Last time out I ran it at a 4.53min/km pace - Please can you recommend where I should be aiming this time around?
To save you hunting - so far this cycle here are my 2K and 1K sessions.
2K (5.01min/km @153bpm, 5.00min/km @160bpm, 4.38min/km @165bpm)
1K (4.40min/km @144bpm, 4.40min/km @152bpm. 4.34min/km @156bpm, 4.33min/km @159bpm, 4.03min/km @163bpm)
Resting HR this morning was around 62 - weight 86.9kg
Cheers
Nick
Getting Back Into It - 10K Training - TheEd - 24-05-2018
you coming along quite nicely Nick
let it all happen naturally and your progression should be successful
onwards
TheEd