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Consistent 10km improvement - nickmac - 05-09-2010

Hey TheEd,

Hope all is well with you?

Feeling good and back in the groove of things. I was very happy with time trial yesterday, felt very controlled and negative splits (just) all the way. Strong winds too, so although it was 6 seconds slower than 5km prior to p.b., I reckon I'm in a good space right now. Pulled up well today and plan to get out for 1 hour (easy) this evening.

400's will be on local track this week so shouldn't be too taxing. In previous sessions we worked off 3:30 pace (84sec), I will aim to keep it at the same pace this time around.

Sound ok to you? 10k race is on next Sunday, 12th Sept....

Consistent 10km improvement - TheEd - 05-09-2010

OK magic .. glad to see the horse racing term 'pulled up' used


you must change the Thursday session to the Friday - Rest Saturday

on Thursday you can do an easy 30 to 40 minutes

hope this all makes sense


Consistent 10km improvement - nickmac - 06-09-2010

Yep, all sounds right.

I'll check in with you closer to the race with a bit of an update, but looks like everything is ready to go.

7 day forecast is looking quite good for Sunday :yes:

Thanks for your feedback, talk soon,

Consistent 10km improvement - nickmac - 11-09-2010

Evening TheEd,

Hope all is well in your neck of the woods!

All ready to go in the morning, weather looks good and the course is relatively flat.

Training sessions have been similar to weeks prior to last 10km, so would hope for something similar (38:14). Would e nice to sneak under 38mins:whistle:

I'll let you know how it all goes.


Consistent 10km improvement - TheEd - 11-09-2010

hope it is enjoyable


Consistent 10km improvement - nickmac - 13-09-2010

Evening TheEd,

39:16, tough enough course, so actually really happy with the performance.
Splits were really even, unfortunately my watch memory was full, so don't have them.....

4km T.T. next Saturday, was planning on doing last week of program again, so 400m * 10 tomorrow, what do you think? Any changes?


Consistent 10km improvement - TheEd - 13-09-2010

great to hear you happy with run

place the 400's on Wednesday rather, giving yourself an extra day recovery


Consistent 10km improvement - nickmac - 13-09-2010

Will do, thanks TheEd.

I'll let you know how it goes....


Consistent 10km improvement - nickmac - 15-09-2010

Hi TheEd,

400s completed today comfortably.

T.T. this Saturday is a little under 4km (3.87). There is a significant hill just after the first k but apart from that it's a relatively quick course.

I would like to aim for 3:30mins per k. Based on my training and 10k times, do you think this is a reasonable pace?


Consistent 10km improvement - TheEd - 15-09-2010

going out at that pace is no problem, make sure to take your 3km split and be prepared to feel the uphill as you should be quite 'tested' by then Wink