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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 31-10-2010
caution related to 'plan'
was not sure whether you had tried to start off quicker and the body failed to respond, so good to hear
TheEd
10k & 21k Training - DaveM40 - 02-11-2010
Hi TheEd - how are you?
I am ok and did the 3 x 1600 today 3 mins rest;
time / ave / max / after 1 min of 3 rest
1/ 5.25 / 156 / 162 / 119
2/ 5.23 / 157 / 165 /126
3/ 5.22 / 159 / 168 / 127
Felt quite good and relaxed. Not too tired at the end and enjoyed the workout
getting close to nailing the 3:20 per k pace .....
All the best
Dave
10k & 21k Training - TheEd - 02-11-2010
nice to see Dave
the 5k could be fun the weekend
TheEd
10k & 21k Training - DaveM40 - 06-11-2010
Hi ThEd - its great weather here - how is it in Sweden?
I did the 5k race today.
I ran 18:10 for 8th place (2nd M40).
It was a twisty and undulating 2 lap course. I felt great today and conditions were perfect.
I think all the 21k training has made me forget how to race 5k a little! :jester:
I really enjoyed the event, even though I was found wanting for a bit of pace today. I did a nice 8k easy with my team mate after race and felt fine.
I am going to do this 5k event again next Saturday. I think it will sharpen me up for a 10k I have entered for 27th November.
Next week;
Mon - easy 60
Tue - 3 x 1600 @ 5k pace
Wed - easy 60
Thu - standard fartlek
Fri - rest
Sat - 5k race
Sun - easy 60
By the way - the winner of todays race was a South African 800m racer called Warren Frey - he did 15:16 :ok:
affer:
10k & 21k Training - TheEd - 06-11-2010
consider the 1600m pace on Tuesday to be your anticipated race pace for your next 5km .. you can always increase the Rest because the idea of the session is to be running smoothly at tempo
were you generally happy with the 5k?
TheEd
ps.. saffers they everywhere these days
10k & 21k Training - DaveM40 - 06-11-2010
Thanks for the response.
I was ok with the run. It was not a straightforward course and I think knowing all the turns will help next time.
My body felt great and my legs were good. No excuses!
I will get sharper hopefully for the 10k race in 3 weeks.
I was 68th of 220 in our division of the XC league last week- my best place ever in this class, which was nice. It is a good standard with a lot of younger racers.
Dave
10k & 21k Training - TheEd - 07-11-2010
you should definitely be more in the know for next week's 5km
after the 5km is it then 3 weeks till the 10km?
Cheers
TheEd
10k & 21k Training - DaveM40 - 07-11-2010
Hi TheEd - thanks for the support.
The 10k is on 28th November -21 days time. How do you think I can best prepare for this? :please:
Dave
10k & 21k Training - TheEd - 07-11-2010
run the coming 5km week as per last week and then we will look at things in the lead up to the 10km race
TheEd
10k & 21k Training - DaveM40 - 09-11-2010
Hi ThEd - hope you had a decent trip back to Sweden.
I did 3 x 1600 today;
time / ave / max / AFTER 1 MIN OF THE 3 MIN REST
1/ 5.25 / 153 / 160 / 115
2/ 5.26 / 155 / 166 / 123
3/ 5.26 / 159 / 166 / 122
I did these ok - I did not push it as much as last week - this was good as the old legs were a little tired today, but not too bad. Nice easy day tomorrow, probaby just 40 min.
The heart rates were quite good though ....
All the best ... Dave