Cool thanks, that answers my question 
The improvements will come but of course dictated by the individual and how they respond to training. I'm definitely feeling the recovery effects, covering more miles in a day but feeling great on my afternoon runs and recovering in time for the run the next day!
I had read the early parts of that sub 35 thread but read through to the end now. His development is impressive, and that's something to aspire to. I wonder if the multisport aspect helps with aerobic boost for running? I'll be chuffed if I get to where he is, running low 33s (by the way I have a running bet with my father that I'll never break his 10km PB which is the family record: 31:58. His marathon best was 2:30:42 at London in 1997 in the same cycle)
Just to update further, Monday did an easy 13km, just under 60min, Tuesday did my morning commute recovery and then went to the track to do the 10x400s. I hadn't done that session February, been doing the 3x5min instead so it was a change. A bit like the 6x1km and 5km race I didn't feel like I was moving. I was checking the 100m splits for the first two reps (75s and 76s) but it was stressing me out so I just felt my way through the sessions and concentrated on running with good form, relaxed and not straining. Splits were:
75s
76s
76s
76s
76s
75s
75s
76s
74s
75s
I still feel like I'm adjusting to this higher turnover compared to a lot of the steady to high end aerobic stuff I did during the build-up. I'm hitting the paces so hopefully it will click.
By the way, I was debating not racing this weekend and saving myself for the race on 25 July, the race on offer is far from a PB course, 112m total elevation gain but I've decided to go just to get back into the groove and maybe a bit of mental callousing as well to remind myself what a 10km feels like. Here's the course profile:
![[Image: CIAoEi3VEAAodlX.png]](https://pbs.twimg.com/media/CIAoEi3VEAAodlX.png)
That gradual pull from 2km to 7km and then that nasty will stifle the pace a bit. I'd just like to put down a good time. I was in sub 36 shape last time but between the short course and the lace debacle in the last race, I don't have that on record so that's probably my tentative goal, anything quicker than 36:00
Cheers
The improvements will come but of course dictated by the individual and how they respond to training. I'm definitely feeling the recovery effects, covering more miles in a day but feeling great on my afternoon runs and recovering in time for the run the next day!I had read the early parts of that sub 35 thread but read through to the end now. His development is impressive, and that's something to aspire to. I wonder if the multisport aspect helps with aerobic boost for running? I'll be chuffed if I get to where he is, running low 33s
(by the way I have a running bet with my father that I'll never break his 10km PB which is the family record: 31:58. His marathon best was 2:30:42 at London in 1997 in the same cycle)Just to update further, Monday did an easy 13km, just under 60min, Tuesday did my morning commute recovery and then went to the track to do the 10x400s. I hadn't done that session February, been doing the 3x5min instead so it was a change. A bit like the 6x1km and 5km race I didn't feel like I was moving. I was checking the 100m splits for the first two reps (75s and 76s) but it was stressing me out so I just felt my way through the sessions and concentrated on running with good form, relaxed and not straining. Splits were:
75s
76s
76s
76s
76s
75s
75s
76s
74s
75s
I still feel like I'm adjusting to this higher turnover compared to a lot of the steady to high end aerobic stuff I did during the build-up. I'm hitting the paces so hopefully it will click.
By the way, I was debating not racing this weekend and saving myself for the race on 25 July, the race on offer is far from a PB course, 112m total elevation gain but I've decided to go just to get back into the groove and maybe a bit of mental callousing as well to remind myself what a 10km feels like. Here's the course profile:
That gradual pull from 2km to 7km and then that nasty will stifle the pace a bit. I'd just like to put down a good time. I was in sub 36 shape last time but between the short course and the lace debacle in the last race, I don't have that on record so that's probably my tentative goal, anything quicker than 36:00
Cheers