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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 03-05-2011
Hi TheEd
I did 6 x 1000 (10) at track today.
Quite decent weather - 15 degrees / sunny / brisk wind again (20kph).
1/ 3:28.8 - 159 /162 / 114
2/ 3:27.1 - 159 / 168 / 126
3/ 3:29.4 - 161 / 168 / 130
4/ 3:28.9 - 162 / 170 / 136
5/ 3:27.6 - 164 / 170 / 141
6/ 3:27.3 - 166 / 172 / 131
Ave 3:28.2 - an improvement of 1 second from last time. Target was 3:30 to 3:25 per K
I was happy with this workout as it was a bit windy but my times were consistent.
I aimto do the tempo on Saturday at the same road course as last time,if this is ok?
Best wishes
Dave
10k & 21k Training - TheEd - 03-05-2011
will be happy when the session comes down to 3.20
it is there
as for the tempo, if you happy on that course then grand
enjoy
TheEd
10k & 21k Training - DaveM40 - 07-05-2011
Hi TheEd -how are you?
I did the 5k tempo run today.
I ran the same course as 3 weeks ago in 18:04, which is 3 seconds slower than last time. But it was raining hard this time and I lost a bit of concentration around 3k - just proves I ran it relaxed :laugh: :jester:
I ran the last kilometer faster as it is downhill slightly and I just can't resist a blast at the end ...
So stats - ave hr 167 (max 175 at the end)
4k in 14:34 in ave 3:38 per k with last k in 3:30.
Next week
mon - easy 45
tue - 10 x 400 at track
wed - easy 45
thu - easy 45
fri - standard fartlek
sat - rest
sun - 10k race (first in summer series on an undulating, quite tough course)
10k & 21k Training - TheEd - 07-05-2011
it all looks good
enjoy the week's training
TheEd
10k & 21k Training - DaveM40 - 10-05-2011
Hi TheEd - how are you?
I did 10 x 400 at the track today;
Dry / 18 degrees / 22 kph wind
lap / ave / max / after 1 min rest
1- 78.4 / 151 / 164 / 120
2- 75.5 / 152 / 168 / 129
3- 77.0 / 157 / 170 / 128
4- 77.5 / 157 / 171 / 136
5- 77.5 / 158 / 172 / 140
6- 77.9 / 159 / 171 / 141
7- 77.8 / 160 / 172 / 144
8- 78.4 / 162 / 172 / 141
9- 77.0 / 161 / 173 / 145
0- 76.9 / 163 / 172 / 141
ave lap 77.4 against 78.2 last time (3 weeks ago)
I worked quite hard, but got onto a rythm and was pleased to improve on last time.
Feel fine afterwards - legs ok
All the best
dave
10k & 21k Training - TheEd - 11-05-2011
good stuff .. enjoy the event on the weekend
all the best
TheEd
10k & 21k Training - DaveM40 - 16-05-2011
Hi TheEd - I hope you had a nice weekend.
I did the 10k race yesterday. I had a dreadful preparation for it! Full report in the blog
oapbox:Briefly;
Slow course (hills, hills, hills)
Windy weather (25kph)
Slow time (37:21)
Great result (14th of 300 - 3rd in M40 age group)
A decent start to the season - top 3 in age = loads of points in series competition :great:
10k & 21k Training - TheEd - 16-05-2011
read the blog, you certainly had some fun in your preparation
please be cautious about going into the 5 x 2k session that there are no remnants of the bug
feedback appreciated
TheEd
10k & 21k Training - DaveM40 - 21-05-2011
Hi TheEd - just a quick summary of this week - full BLOG to follow later ...
I heeded your warnings regarding the 5 x 2000, as I did still feel tired in legs and body after the illness and 10k. So I just did some easy running and did a farlek on Thursday. I felt better so I did a local 5k road race this morning. I felt ok and came second in 18:08 - equaling my previous best on that route.
Next race is in 3 weeks - an mainly uphill 10k which is next round of the summer series.
next week
mon - easy 45
tue - easy 75
wed - easy 45
thu - 5 x 2000
fri - rest
sat - long 90
sun - easy 60
10k & 21k Training - TheEd - 23-05-2011
read your blog .. good to read things are 'in fine fettle' again
what have you planned from here?
TheEd
ps .. been away with duties at the Copenhagen Marathon