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Consistent 10km improvement - TheEd - 26-12-2010

Great stuff Nick and a pleasure for 2010

and with more experience and training 2011 will be great

where are you with your training now?

ps.. Xmas blessings to you

Consistent 10km improvement - nickmac - 26-12-2010

I have completed 2 weeks of my current cycle. However I was planning on re-starting the cycles to fit in 2 full cycles by 6th Feb (Triathlon).

Does this sound ok to you?

Consistent 10km improvement - TheEd - 27-12-2010

that should be fine

ps.. making progress with tri plans and hope to have everything in place in the very early new year

Consistent 10km improvement - nickmac - 30-12-2010

Evening TheEd,

I had to make some adjustments to my 2km session today as I couldn't get to the track (the joys of parenthood :p).

I have a flat 2.6km out and back course which I used instead.
As the intervals were a bit longer I did 4 reps instead and continued with the 90 second recovery.

1. 9:55 (3:48.5km pace)
2. 10:00 (3:51km pace)
3. 9:57 (3:50km pace)
4. 9:49 (3:45:5km pace)

Conditions were good and I felt strong throughout. Unfortunately my Garmin wasn't re-charged, so I have no HR data this time around....

As you know, I've been struggling with my 2km session for the last couple of cycles so it was great to get a consistent session under the belt!

My plan is to continue on with the cycle as mapped out with some minor changes on 6/7th Jan due to travel back to Melbourne. I will submit a post after Tuesdays 1km sess so happy to discuss changes then......

Hope all is well.

Consistent 10km improvement - nickmac - 31-12-2010

Back again!!

I wanted to get your thoughts on re-introducing tempo runs to my training; is this advisable at my current stage of development?

I usually run my tempos somewhere between 4:05 - 4:20 pace depending on my energy levels, conditions etc. covering anywhere from 8 - 12ks.

I'm conscious that there are many building blocks in the program, so it may or may not be the best time to re-introduce, however, I feel like I am managing the training load ok and am slowly progressing in my sessions and recovery (with the notable exception of the 2k sess).

What do you think? Am I trying to jump ahead of the game on this??

Feedback is gratefully received!

Consistent 10km improvement - TheEd - 31-12-2010

Hi N .. thanks for reposting the question here

A: best to go through the build up phase and to have 1hr runs as part of your normal cycle when you start on the 10k schedule proper again

the 1hr runs are of more value to start with than the tempo runs as they assist in greater recovery and the ability to absorb higher workloads, then once you go through the pattern with the 1hr runs as well as increased speed in the 2k and 1k sessions without any problems then it is 'maybe' time to introduce the tempo runs

patience is needed however if you stick to the pattern of development then you should get results along the way and not have training with the elements but without the results

read DaveM40's thread to see his development



Consistent 10km improvement - nickmac - 05-01-2011

thanks TheEd, I do keep up to date with Dave's posts, great stuff indeed!!

I did the 6 * 1k session last night, it went very well and I'm feeling very confident in this session at the moment.

Times as follows:
1. 3:38
2. 3:39
3. 3:38
4. 3:40
5. 3:38
6. 3:36

Unfortunately my garmin is still not charged, so no HR data.

We are flying back out to Melbourne tomorrow morning, so I'll miss a couple of easy runs, but I'd like to get my 5k paced run in on Sunday instead of Saturday to get an extra days recovery from the flight......

Sound ok?


Consistent 10km improvement - TheEd - 06-01-2011

doing the paced run a day later is fine and good to see you enjoying the 1k session but please say that for the 2k session Wink then I would be thoroughly impressed Big Grin

travel well and take care

ps.. bet the warm weather is welcome

Consistent 10km improvement - nickmac - 10-01-2011

Evening TheEd,

I'm slowly getting over the jetlag :duh:

As discussed I ran the 5k session yesterday (Sunday) to give me another days recovery.
splits Avg HR Max HR
0:03:46 153 167
0:03:50 169 173
0:03:53 172 174
0:03:58 175 177
0:03:56 176 177

total: 19:25 169 177


PS looking forward to tackling 2k sess next week :whistle:

Consistent 10km improvement - TheEd - 10-01-2011

good to see you on the road to jetlag recovery

2k's always determine


ps.. you happy with the 5k?