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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 19-08-2010
Hi TheEd - hope you are well.
I did 5 x 2000 today;
time - ave / max / after rest
1/ 7.25 - 145 / 153 / 115
2/ 7.24 - 151 / 156 / 107
3/ 7.23 - 150 / 157 / 111
4/ 7.24 - 152 / 158 / 114
5/ 7.23 - 154 / 159 / 107
I did not try to hammer this session and I felt I coped well
, as the HR reading seem to show.
My best for this session last season was 7.15ish - so not too far off for 1st attempt.
Rest tomorrow - 22k on Saturday if legs ok?
Dave
10k & 21k Training - TheEd - 19-08-2010
DaveM40 Wrote:My best for this session last season was 7.15ish - so not too far off for 1st attempt.
compare the heart rates as that may make interesting reading
nice going
and 22km the weekend is on
TheEd
10k & 21k Training - DaveM40 - 21-08-2010
Hi TheEd - just a quick update;
Did the long run today;
23k in 1:46.45
4.38 per k @ 132 BPM
light rain / moderate wind
felt good and compared well to February when I did this course @ 4.41 per K @ 130 BPM
easy run or swim tomorrow.
Next week;
Mon - steady 60
Tue - 6 x 1000
Wed - Easy 50 to 60
Thur - long run 90
Fri - rest
Sat - tempo ( I would like to do 10k at my race pace for 1 hour race - is this ok?)
Sun - Easy 45
Thanks for your help ... Dave
10k & 21k Training - TheEd - 22-08-2010
good to have you over the first step of the hurdle however I look forward to the 1000m session
that 10k paced sounds good
Cheers
TheEd
10k & 21k Training - DaveM40 - 24-08-2010
Hello TheEd - I did the 6 x 1000 today;
time / ave / max /after rest
1/ 3.33 - 149 - 156 - 116
2/ 3.32 - 149 - 159 - 119
3/ 3.32 - 154 - 161 - 129
4/ 3.32 - 155 - 164 - 131
5/ 3.32 - 156 - 164 - 137
6/ 3.31 - 157 - 165 - 136
I felt good and these went well
I think these should progess next cycle.
All the best
Dave
10k & 21k Training - TheEd - 24-08-2010
good session and must certainly show you what's under the hood and what is to come
truly exciting times to come
great :great:
TheEd
10k & 21k Training - DaveM40 - 28-08-2010
Hi TheEd - how are things in Sweden?
I did the10k tempo today;
37:55 @ 160 ave HR / max 167
It felt hard to start (in the mind I think) but I
felt strong at the end despite HR getting a bit high.
legs good
It will be intestesting to see how I run in 1 hour race on Wednesday. Last year I ran about 15660m.
Plan is -
Sun - easy 45
Mon - easy 30
Tue - rest + massage
Wed - 1 hour race
Thu - rest
Fri - easy 45
Sat - easy 75 - 90
Sun - easy 45
Than return to week 1 of cycle
Does this sound good??
Thanks for your brilliant support and help
10k & 21k Training - TheEd - 28-08-2010
everything sounds in place however I wanted to ask whether you are used to having massages so close to an event
is this a normal part of your preparation? If NOT, then I do not recommend a massage so close to an event if your legs are not used to it
please ask questions
TheEd
10k & 21k Training - DaveM40 - 28-08-2010
Yes the massage is a regular fixture for me. Our club has 2 phsios (we are very blessed
) I have massage every 10 - 14 days and always before an event.
10k & 21k Training - TheEd - 29-08-2010
OK .. sometimes if the legs are not used to it they can feel as though they have had a training session which can give a feeling of 'washed out'
Cheers
TheEd