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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 10-02-2012
Hi TheEd,
Good session yesterday, although I managed 4 reps. Another warm day (27C at 21:00) and a blister during the run (even wearing old shoes and socks) made me abort after the fourth rep.
Hereôs the splits. Same course.
Feb 9th 5x2k @ 4:25 90s rest
Rep|Time|AHR|MHR|RHR|mHR
01|08:46|173|187|161|139
02|08:46|179|187|163|139
03|08:48|182|191|170|146
04|08:51|184|194|170|144
05|00:00|000|000|000|000
Tot|35:11|180|190|166|142
AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate
I had to struggle a lot to finish the last rep. I even considered another one, but my foot (blister) was bothering me and was getting completely out of breath.
Foot looks better today and I intend to have a 2h long run tomorrow as I want to run a half marathon in April (same I ran last year).
Nice weekend coach!
MMS
ps: It doesnôt seem that long but itôs been 3 years since my first post here. I donôt know how to thank you for all this. Great times itôs been and much more to come. :great:
Improving 10k with regular training - TheEd - 11-02-2012
great to be reading about your sessions again
do make sure the blister does not flare up again as it can linger if not treated properly
enjoy
TheEd
ps.. MMS .. it has been a good ride, thanks for your dedication
Improving 10k with regular training - MMS - 15-02-2012
Hi TheEd,
Completed the 6x1k session last night. Great session, although I wasnôt as consistent as I wanted because the pace changed a lot in the beginning.
Hereôs the splits:
Feb 14th - 6x1k @ 4:15
22C - Rain
Rep|Time|AHR|MHR|RHR|mHR
01|04:21|169|179|157|140
02|04:18|171|183|166|142
03|04:13|173|183|163|145
04|04:13|177|184|169|144
05|04:16|174|184|168|154
06|04:16|178|186|169|149
Tot|25:37|174|183|165|146
AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate
Also had an 1h45min long run on Saturday morning. Ran 15,92km (6:36 avr pace) with 154 bpm (avr). Not quiet I wanted, again, HR higher for a morning session. Felt the legs very tired, thatôs why I stopped before reaching the 2h.
Going cautious over this first cycle. Body is adapting and next time should be easier.
Tks.
MMS
Improving 10k with regular training - TheEd - 15-02-2012
nice MMS .. things should start becoming easier towards the end of the 1st cycle
clearing the cobwebs out the lung pipes
TheEd
Improving 10k with regular training - MMS - 24-02-2012
Hi TheEd,
Sorry for the being absent these days. I used our Carnival holiday to organize my new home. I moved to a new house still near the old one. So, Iôm still going to the same park for running. But Iôm without Internet access for the next days.
Hereôs some feedback.
Feb 18th - 5K paced run
Night Run
Temp: 24C
K|Time|AHR|MHR
01|04:17|158|173
02|04:26|174|180
03|04:25|178|181
04|04:24|180|183
05|04:21|183|187
Tot|21:53|175|181
Feb 19th ââ¬â Bike ride
Morning
Time: 59min
Dist: 21,69
AHR:148
Feb 20th ââ¬â 1h easy
Morning run
Temp: 22C
Time: 1h
Dist:9,2K (6:31)
AHR: 157 (!) (this is me running in the morning)
Feb 21st ââ¬â 3x5min /1ôeasy
Night Run
Temp:21C
Rep|Pace|AHR|MHR|Pace|AHR
01|04:33|157|171|07:00|159
02|04:30|172|179|06:54|169
03|04:30|174|180|06:36|171
Feb 22nd ââ¬â 1h easy
Missed ââ¬â Moving this day
Feb 23rd ââ¬â 1h easy
Night Run
Temp:21C
Time:1h
Dist: 9,33 (6:26)
AHR:145
Temp:21C
Iôll run this weekend a test. Not only sure how long because I havenôt decided between testing for a 10k or half marathon. The 10k is in March 25th, the half marathon is in April 15th.
Any thoughts?
Cheers.
MMS
Improving 10k with regular training - TheEd - 24-02-2012
no reason not to go for both events
go towards 10k first and then roll on to 21k
what say you?
TheEd
ps.. may the new home be great
Improving 10k with regular training - MMS - 24-02-2012
Sure, letôs do that.:great:
Now thinking about this weekendôs test for the 10k race. What do you recommend? 6k, 7k @ 10k pace?
MMS.
Improving 10k with regular training - TheEd - 24-02-2012
why not consider doing a 5k?
and to see how that goes
TheEd
Improving 10k with regular training - MMS - 27-02-2012
5K it was, in 20:56! Breaking 21min this time!
I had this time in my head and I knew I could do it. Did my best, it was as tough as I could handle, even with that feeling that I was dying over the 4th km and wouldnôt make it.
Same course as usual. Hereôs the data:
Feb 26th - 5k time-trial
Night Run
Temp:25C
Km|Time|AHR|MHR
01|04:09|159|175
02|04:10|179|184
03|04:16|182|184
04|04:13|184|188
05|04:08|188|193
Tot|20:56|178|185
Iôll take a rest day today, still have a lot to organize in my new place. :p
Improving 10k with regular training - TheEd - 27-02-2012
this should be pretty pleasing .. nice going
enjoy the relaxed approach
TheEd