10k & 21k Training

[DaveM40]

Hi TheEd - hope you are ok.

I ran 1 hour race today;

I lead for 59.45 and was outsprinted :mad:

BUT it was great to be back racing and to get the hour done with no injury problems was superb - also the guy was 15 years younger than me - so the silver medal was not too bad I guess.

I ran 15552m -a little short of my total from last year, but I did have make all the running and I am glad that I got this done.

I need the interval sessions to sharpen me up. The basic endurance is ok, but not the speed endurance.

rest tomorrow - then easy rest of week - I am hungry for the next cycle after that :mrburns:

[TheEd]

very early days in the current format and I for one have a lot of faith in the future development

onwards and forwards

it should all fall into place when most needed

TheEd

[DaveM40]

Hi TheEd - did you have a good week? Get any running in at all?

I did 90 mins easy today and have easy 45 - 60 tomorrow. Legs still recovering from Wednesday's racing a little. But no problems, I just took it a bit easier

Nextweek is looking like this;

Mon - 60 easy

Tue - 75 easy

Wed - 45 easy

Thu - 5 x 2000

Fri - rest + sports massage

Sat - Long run 25k

Sun- easy 45 (possibly swim if legs sore)

What do think? Anything you would like to see different? :mmm:

[TheEd]

looks good don't be fixated on needing to go for a run after Saturday's long run as it is not necessary

so a swim would certainly be better

TheEd

[DaveM40]

Hi TheED - yes its that time again I did the 2000's today;

/ time / ave / max / after rest

1/ 7.17 / 155 / 161 / 110

2/ 7.18 / 155 / 164 / 117

3/ 7.18 / 158 / 166 / 123

4/ 7.18 / 161 / 168 / 128

5/ 7.18 / 163 / 169 / 122

I worked hard today - but that is what I expected for this session :tonguepop:

Nice rest and sports massage tomorrow, then the 25k on Saturday.

[TheEd]

a fine session .. most consistent and promising

well done

TheEd
ps.. you should feel a change come the next 1000m session

[DaveM40]

Hi TheEd - how has your week been? I hope things were good for you.

I did a long run today. 25k in 1:58.25

I felt good in the legs today. It was windy, so going out was slow and coming home faster. No Hr data as my monitor was giving stupid readings again - new battery required I think. But I am happy that this was aneasy paced effort and feel great after

next week looks like this;

Mon - 60 easy

Tue - 6 x 1000 @ 5k pace

Wed - 45 easy

Thu - 90 easy

Fri - Rest day

Sat - 12k paced run (aiming at 3.50- 3.55 per k)

Sun - 60 easy

How does this sound? The paced run is based on round 21k goal pace - is 12k ok for this week or too short?

Best regards

Dave

[TheEd]

OK .. you seem to be doing well let's change the 45 minutes easy to 1hr

15 minutes extra and a whole amount of goodness for the future

12k paced is good no need for more than that but what you could do is run the last 15 minutes .. so around last 3km quicker, so u finish off feeling even stronger

please ask for clarity if any is needed

TheEd
ps.. enjoy weekend

[DaveM40]

Thanks for the feedback.

I will do as you say :great:

I will feedback after 6 x 1000

Dave

[DaveM40]

Hi TheEd - heavy rain here, how is it in Sweden?

I did the 6 x 1000 today.

time / ave / max /after rest

1/ 3. 29 / 150 / 156 / 111

2/ 3.30 / 148 / 160 / 124

3/ 3.30 / 150 / 161 / 127

4/ 3.30 / 152 / 162 / 132

5/ 3.30 / 154 / 163 / 133

6/ 3.28 / 155 / 165 / 131

Pretty steady workout. Felt ok throughout - nice rythm. Legs good

What do you think?