10k & 21k Training

[TheEd]

helped your confidence even more

I'm walking on sunshine

http://www.youtube.com/watch?v=4z_usl6i9IY

enjoy

TheEd

[DaveM40]

Thanks for the link!:jive:

I will feedback after race on Saturday

[DaveM40]

Hi TheEd - hope you are well.

I ran for our club in the Regional Road Relays competition today. It is a tough course with lots of turns and hills. It is 5.88k long (don't ask me why :confused - but a good test.

I ran it in 21.35, which is 11 seconds faster that last years effort :great:

Our team was a bit light so we failed to qualify for the National final - but I has great day and it was sunny!

Next week looking like this;

Mon - easy 60

Tue - easy 15k

Wed - easy 60

Thu - 5 x 2000

Fri - rest

Sat - long run 25k

Sun - easy 40 or swim

Is this ok?

All the best

Dave

[TheEd]

if you happy then I am happy

your week looks solid and it will be interesting to see your 2k session and how you recover after next week's training

onwards and forwards

TheEd

[DaveM40]

Hi TheEd - I did the 2000's today;


time / ave / max / after rest

1/ 7.16 / 150 / 157 / 104

2/ 7.17 / 154 / 160 / 110

3/ 7.17 / 155 / 161 / 113

4/ 7.17 / 157 / 163 / 115

5/ 7.17 / 158 / 163 / 111

I worked hard, but smoothly today.

Felt fine - legs tiring only at the end

Looking forward to rest day with massage tomorrow

25k long run Saturday.

All the best - Dave

[TheEd]

definite improvement in your pulse range for Ave / Max and Rest

maybe after the 1000m session the faster pace over 10km will be there which will be good towards the 21k

nice going .. enjoy the rest

TheEd
ps.. edit: OK I received your reply

[DaveM40]

Hi TheEd - hope your weekend is going well

I did my 25k run today. Felt good at the end and I ran it in 1:55 at about 4.36 per k.

Next week looks like this sofar;

Mon - easy 60

Tue - 6 x 1000

Wed - easy 60

Thu - easy 90

Fri - rest

Sat - 15k paced run ( 3.50- 3.55 pace)

Sun - easy 60

What do you think - 3 weeks to race day now :whistle:

[TheEd]

all looks good except for the 90 minutes on the Thursday .. there is no need for that run to be 90 minutes as it may create more fatigue than its worth .. instead of 90 minutes you may pop in a 1hr with the last 15 minutes quicker

please give me your thoughts on this

Cheers

TheEd

[DaveM40]

Agreed about the 90 minutes. I think the time "less is more" is here.

I will do 45 easy and 15 at HM goal pace.

Thanks for the feedback - I will let you know how the 1000's go on Tuesday

Dave

[DaveM40]

Hi TheEd - how are you today? Been running at all?

I did 6 x 1000 this afternoon;

time - ave / max / after rest

1/ 3.24 - 151 / 159 / 115

2/ 3.25 - 151 / 162 / 122

3/ 3.25 - 156 / 165 / 131

4/ 3.26 - 156 / 165 / 133

5/ 3.25 - 157 / 166 / 135

6/ 3.25 - 158 / 166 / 132

I felt pretty strong today.

Times improved from last time and HR got to the area you wanted.

I enjoy this workout,the short rests help with the racing urf:

19 days to the 21k - :whistle: