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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 19-04-2011
That should be good
:ok:
TheEd
ps.. look forward to when the 400's come down to 74
10k & 21k Training - DaveM40 - 23-04-2011
Hi TheEd - hope your Israel trip goes well.
I did the 5k off road race today. It was a tough course with 4k of loose top path and last 1k on grass sports field. The first half contained a long climb of 750M including a very steep bit of about 100M.
I started of with the leaders, but one young guy got away from us on the hill. I got into 2nd on the downhill, but got passed on the flat after. I tried to close the gap, but it stayed at 10m to the end and I settled for 3rd.
Pleased with this as it was a good race and I aimed for top 3.
The time for the record was 18:36 - but it means little on such a hard course.
Next week;
mon - easy 45
tue - fartlek
wed - rest
thu - 10000m track race
fri - rest or easy 30
sat - easy 90
sun - easy 60
10k & 21k Training - TheEd - 23-04-2011
nice going Dave .. no need for the fartlek on Tuesday, give yourself an extra easy day due to the nature of the course and particularly the downhill section.
Please keep me informed about leg recovery
so an easy run on Tuesday .. please chat before then ..
TheEd
ps.. have been .il already, writing about the trip now
10k & 21k Training - DaveM40 - 27-04-2011
Hi TheEd -hope you are better from illness.
My 10000m race had been cancelled by the club ... not prepared enough they said!
They only posted it up on the fixture list 2 weeks ago.:duh:
Never mind - our club are usually great organisers. I don't know when it will be re-scheduled yet :whistle:
So I will do a 5 x 2000 instead - it is week 1 so that works out fine.
All the best
Dave
10k & 21k Training - TheEd - 27-04-2011
excellent .. so no loss
TheEd
ps.. haven't been sick, just slow
.. the wife was carrying some bug and it wasn't me, that she was carrying
10k & 21k Training - DaveM40 - 28-04-2011
Hi TheEd
I did the 5 x 2000 today;
Ran it at the track. Nice weather - sunny 13 degrees + lively wind (25 KPH)
1/ 7:13.1 - 161 / 166 / 115
2/ 7:19.8 - 164 / 167 / 128
3/ 7:15.3 - 166 / 169 / 131
4/ 7:16.2 - 166 / 169 / 135
5/ 7:17.4 - 165 / 170 / 126
ave 7:16.4 ( 3.38.2 per K)
This session compares well to last time, 3 weeks ago.
I felt good today and the wind did not hinder me too much. I found the runs got more smooth as the session went on and I felt pretty relaxed in the last 2 reps.
10k & 21k Training - TheEd - 28-04-2011
getting used to outside interval running seems to have been pretty smooth
enjoy your weekend and all the holidays
TheEd
ps.. I note the confusion earlier, .il is the domain code for israel .. now I see why you thought I was ill
10k & 21k Training - DaveM40 - 01-05-2011
Hi TheEd - how are you doing? Back from Israel yet?
I have had a great week - I think I enjoyed every minute of training.
Next week;
mon - 45 easy
tue - 6 x 1000 (1) @ 3:25 to 3:30
wed - 45 easy
thu - 75 easy
fri - rest
sat - 5k tempo
sun - 60 easy
All ok?
10k & 21k Training - TheEd - 02-05-2011
Things look good .. any chance you can keep the Sunday long run at 90 minutes
that way you stay in the 21k race zone
ask questions for clarity
To the week
TheEd
10k & 21k Training - DaveM40 - 02-05-2011
Hi TheEd
thanks for the reply.
I can do 90 on Sunday - no problem. :great:
I get your point.
Dave