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Getting Back Into It - 10K Training


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Old 02-05-2018, 01:42 PM   #11
TheEd
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Hi Boony,

a 26:15 5k sounds good



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Old 03-05-2018, 07:40 AM   #12
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Sounds good to me, I think 5.15 per KM should be achievable for me over 5K.

30 mins easy completed today

4.73KM - 6.19 per/KM - 143bpm AV.

Cheers

Nick
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Old 04-05-2018, 11:29 AM   #13
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steady as we go

creating consistency and staying healthy

good stuff

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Old 05-05-2018, 06:16 AM   #14
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Morning.

5K Paced Run completed

Again, followed the grass track and ran 12.5 laps - although my Garmin measured this as 5.34KM

Track Distance - Garmin Distance - Time - Pace - HR
5.00KM - 5.34KM - 26.06 - 4.53/KM - 168


Av Pace
1KM - 4.43
2KM - 4.56
3KM - 4.57
4KM - 4.59
5KM - 5.00 - Still had around 250m-300m of track to run at this point
0.34KM - 4.19

I pressed my lap button after each 400M - you can view the splits here

I know we said run it in 5.15/KM - I did run a pace that felt comfortable and easy - I went quicker at the end - but I could of maintained around the 5.00/km pace if I had carried on.

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Nick
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Old 08-05-2018, 07:34 AM   #15
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Day 13 - 10KM easy

So looking at my Strava Relative Effort score, I think I went too quickly on this run, which was supposed to be an easy one, especially after the 5K on Saturday.

The pace did feel easy, but legs really ached yesterday and this morning. Oh well, live and learn.

10.17KM - 5.59 per/KM - 153 av bpm

Cheers

Nick
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Old 08-05-2018, 07:37 AM   #16
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Day 14 - didn't do 30min easy (see above)

Day 15 - 30min very easy, a mixture of running and actual walking - legs do feel better for it though.

4.01KM - 7.26 per/km - 120 av bpm

Cheers

Nick
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Old 10-05-2018, 06:38 AM   #17
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Day 16 - 5.08KM - 6.06 /km - 145 bpm

Day 17 - 3x5min at race pace - 3.45KM - 5.13/KM - 153BPM
1. 1.02KM - 4.53/km - 146bpm
2. 1.00KM - 4.59/km - 157bpm
3. 1.00KM - 4.58/km - 158bpm


Also ran 1KM easy for warmup, and 1KM easy for cool down.

10K race this Sunday, my intention is to give running sub 50 a go, take it 1K at a time and see how I go.

Cheers

Nick
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Old 12-05-2018, 06:19 PM   #18
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look forward to hearing your feedback

enjoy

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Old 14-05-2018, 07:34 AM   #19
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Morning, post race update.

The 10K was a flat course, mixture of tarmac and cross country.

Race time was 51.03 - this wasn't a chipped time race.

My 1K splits, from starting at the start line and hitting lap at every 1KM marker were.

Time - Av HR
4.56 - 155
4.59 - 164
5.02 - 169
5.01 - 172
5.04 - 174
5.05 - 177
5.12 - 178
5.12 - 180
5.16 - 181
4.56 - 182

Overall start to finish time of 50:43


The first 1Km used up a lot of energy, got stuck behind people and had to do a lot of weaving. Apart from that I maintained decent running form all the way through, 7,8 and 9 were a tough slog along a bit of cross country and was able to speed up again for the last KM.

Pleased with the performance considering its off the back of only 1 cycle through the plan. Nice to get a race under my belt and looking forward to the next one which is a quarter marathon in 3 weeks time.

TheEd, based on this race, shall I start the next cycle using 4.55 for the 2K session, and 4.45 for the 1K session?

Cheers

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Old 14-05-2018, 12:14 PM   #20
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you should be happy getting back into the rhythm of things

for the 2k session, start off with 5 minutes to 5.05 and run the last one sub 5 minutes if feeling good

then when it comes to 1k session you can look at running 4.45 to 4.50

keep things easy and if you stay consistent, everything will return naturally

enjoy TheEd
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