20-02-2013, 09:58 PM
TheEd Wrote:it certainly looks good, now for you not to burn off the gain before the race
settle back and then we can look to have a little tester the end of this cycle
grand to see the progress
TheEd
Completely agree - my focus for the long runs is now to just keep my heartrate as close to 140BPM as possible. Plan is to do Saturday's 5K between 19:10 and 19:59; and then again to do the 10 x 400M no faster than 1:26 again. Was then thinking my 'race day' on the 2nd to be the same 5K time trial course as I've done before, with the hills!
Sub 40 10K - Second Cycle
12th 60 to 70min easy distance - 6.1 miles - 67:25 (11:03/mile) - 149BPM
13th 60min easy run - 5.1 miles - 56:56 (11:02/mile) - 147 BPM
14th 5x2k R90 - 8:01, 8:03, 8:08, 8:09, 8:15 - 187 BPM
15th Rest
16th longest run ââ¬â 13.6 miles - 2:22:53 (10:25/mile) - 161 BPM
17th easy day of 60min running - 5.65 miles - 59:53 (10:36/mile) - 144 BPM
18th easy day of 10k running ââ¬â 5.15 miles - 57:43 (11:11/mile) - 138 BPM
19th start with 6x1k R60 -3:50, 3:49, 3:55, 3:56, 3:56, 3:59 - 187 BPM
20th easy day of 60min running - 5.14 miles - 58:16 (11:19/mile) - 142 BPM
21st easy day of 1hr running
22nd Rest
23rd 5K paced run ââ¬â 19:10 to 20:00
24th 1hr easy run
25th easy day of 60min running
26th start with 10 x 400m R 60 1:26
27th easy day of 60min running
28th 30min easy 6x1min fast with 1min slow ââ¬â 1min @ Race Pace F
1st Rest
2nd Race day up to 15K