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+--- Thread: Sub 45 Minute 10K Training (/Thread-Sub-45-Minute-10K-Training)
Sub 45 Minute 10K Training - TheEd - 29-07-2010
how did the legs recover after the trail run and were you able to enjoy the 2000m session?
Cheers
TheEd
Sub 45 Minute 10K Training - dmw9255 - 29-07-2010
The legs struggled badly to recover this week. I was contemplating delaying today's attempt due to the legs.
The 1st and 2nd sessions were comfortable, the third tough and the fourth no fun at all.
I am pleased overall, as I couldn't manage the four sessions previously. The trail run was probably too much on the legs.
I did get my pace wrong today, so roll on the 1k's and keep trying. It was very hot and humid this morning.
Dean.
Sub 45 Minute 10K Training - TheEd - 29-07-2010
trail run .. its not the uphill, it's the downhill running that causes the damage
cheers
TheEd
Sub 45 Minute 10K Training - dmw9255 - 31-07-2010
Not sure what it was that caused the legs to ache, just know it has been a very long time since they have felt like that.
Completed my long run this morning, 11km covered in a time of 65 minutes:
1st km - 6:31 - 141 bpm - 20m climb, 0 fall, 26 deg c.
2nd km - 6:04 - 144 bpm - 5m c, 5m f. 26 deg c.
3rd km - 6:03 - 131 bpm - 15m c, 5m f, 27 deg c.
4th km - 5:46 - 147 bpm - 5m c, 15m f, 27 deg c.
5th km - 5:57 - 148 bpm - 20m c, 0m f, 29 deg c.
6th km - 5:43 - 166 bpm - 5m c, 45m f, 31 deg c.
7th km - 5:52 - 155 bpm - 20m c, 0m f, 31 deg c.
8th km - 5:45 - 165 bpm - 10m c, 5m f, 31 deg c.
9th km - 5:48 - 148 bpm - 15m c, 10m f, 32 deg c.
10th km - 5:36 - 167 bpm - 5m c, 10m f, 33 deg c.
11th km - 5:50 - 155 bpm - 20m c, 0m f, 33 deg c.
The run was comfortable, legs were tired towards the end. I noticed my HR went up quite a lot once the sun came up above the mountains, as did the temperature (during the 5th km).
The run as with all training over the last couple of weeks was done early morning before breakfast.
Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 01-08-2010
please provide feedback before considering the next quality session
a quality session on tired legs could compound the problem
Cheers
TheEd
Sub 45 Minute 10K Training - dmw9255 - 01-08-2010
Decided not to do the easy run today. Will provide some feedback after tomorrows easy run. I suspect the legs were getting tired due to the roads being up and down a lot. My normal runs have been very flat until now.
I did struggle on the last cycle up until this point. But felt good for the 6 x 1k session. The heat out here can't be making things easier either.
Dean.
Sub 45 Minute 10K Training - TheEd - 02-08-2010
let's hope it all rolls back to normality shortly
good luck
TheEd
Sub 45 Minute 10K Training - dmw9255 - 02-08-2010
Did an easy run this evening, 4km completed in under 30 minutes on the treadmill in the hotel gym (or could be a sauna).
1st km - 6:36 - 138bpm
2nd km - 6:39 - 145 bpm.
3rd km - 6:38 - 148 bpm.
4th km - 6.30 - 150 bpm.
Temperature was 33 deg C, and humidity was very high.
The heart rates seems a little high, but suspect that was due to the heat and humidity, the legs felt good, and still do now.
Roll on the 6 x 1km tomorrow, expecting another hot day, depending on sleep and waking time I may complete before the sun comes up in the morning.
Only one more week of my vacation left
, then back to some normal temperatures and training........:yes:Best Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 02-08-2010
till after the 1000m session
TheEd
Sub 45 Minute 10K Training - dmw9255 - 03-08-2010
Completed the 6 x 1000 this morning, was tough but enjoyable. The heat and humidity in the gym area here is almost unbearable. No HR data, will update once back in the UK and I can retrieve from the PC. Having issues with my lap button on my watch.
All done with 75 seconds rest (took 10 seconds for the treadmill to speed up and slow down).
1st - 4:20, HR 174 / 161. [edit time corrected HR added].
2nd - 4:18, HR 180 / 169. [edit time corrected, HR added].
3rd - 4:14, HR 185 / 174. [edit time corrected, HR added].
4th - 4:16, HR 188 / 178. [edit time corrected, HR added].
5th - 4:16, HR 190 / 182. [edit time corrected, HR added].
6th - 4:08, HR 194 / 185. [edit time corrected, HR added].
Temperature was 34 deg C, again with very high humidity.
Best Regards.
Dean.