going for sub 40

[gjoko]

Alrighty. 30min easy today.

I've got a 400m tartan track about a 10min bike ride away. That's where I lapped the time-trial yesterday.

I'll be heading to the track for the interval sessions too as it can be used all-weather. Biking gives also nice warm up and cool down for legs.

[TheEd]

good stuff .. enjoy

[gjoko]

4x2k (4:20/km)

Rep|Time - End of rep HR - End of rest HR
1|8:38 -191 -156
2|8:40 -193 -161
3|8:37 - 191 -167
4|8:34 - 197

Every other rep I ran counterclockwise. First two reps felt relatively easy. Third one was a bit harder and on fourth fatigue started to accumulate on my legs and I thought I was going to slow down, so I pushed the effort a bit. Recorded a new HR max.

My heart rate monitor is like 10 year old so I'm not quite sure of its accuracy.

Anyways shall I now proceed along the 40min 10K program with just slower paces?

Also a question about the 'time on feet'. Last time I ran 12km in 90min @ 7.25min/km pace. Should I try to cover bit more distance like 15K or just focus on keeping HR below 150?

[TheEd]

good 2k session

focus on keeping the pulse below 150

keep an eye on your recovery pulse for the interval sessions

Tuesday is 6 x 1k Rest 60 seconds (so pulse for the 1k and then keep an eye on how your pulse drops during the Rest)

pace for 1k 10 seconds per k quicker than the 2k session, so 4.10 per k

enjoy and have a great weekend

TheEd

[gjoko]

Hello TheEd,

tonight I ran the 6x1k intervals. Started out bit too fast but then found the right pace. Overall the session felt relatively easy compared to the 4x2k last week.

Day 5 - Fri Rest

Day 6 - Sat Long run
1h 37min
13,5km
avg. 147
7,11min/km

Day 7 - Sun 30min easy

Day 8 - Mon 30min easy + 30min biking

Day 9 - Tue 6x1k @4:10/km

1|3:59 - 179 - 149
2|4:12 - 182 - 144
3|4:09 - 183 - 150
4|4:09 - 181 - 151
5|4:08 - 193 - 157
6|4:06 - 189


How fast should I run the 5k paced run?

[TheEd]

gjoko, are the 2nd HR scores related to Rest pulse?

Saturday, no faster than 21:30 please

sub 22 fine or as you feel but no faster than 21:30

TheEd

[gjoko]

Day 10 30min easy

Yes, sorry for being unclear. The 2nd HR scores are the readings after each 60 sec rest, right before I started next interval.


I'll be on my summer cottage whole weekend celebrating Juhannus. :yes:

I'll do two easy runs there, but can I switch the 5k paced run for Sunday? In that case I could do it on a route which I can measure and use for this session in the future.

[TheEd]

gjoko, are you seriously telling me you going to want to do the 5k paced on the Sunday after Juhannus .. serious



enjoy

TheEd

[gjoko]

Running is serious business

Day 11 50min easy

Day 12 30min easy

Day 13 Rest

Day 14 5K paced run

Today I went for comfortably hard paced run. I was sweating like a pig though not pushing the pace.

The course goes from sea level to sea level including few steep hills.

Avg. HR 189

1| 4:27
2| 4:07 - long downhill
3| 4:25
4| 4:26
5| 4:15
21:38

Monday easy and on Tuesday 10x400m?

[TheEd]

nice going

tomorrow (Tuesday) are you going to do the session on the tartan track?

as this session hurts a number of the newbies if they do it on the road

so please let me know and on the track, don't go too fast because it feels easy

cheers

TheEd