10k & 21k Training

[DaveM40]

Thanks TheEd - I will do as you say.

I was fine about the result - see my blog for a full report

I am looking forward to starting my road racing season with the 10k. This is on March 5th and will be on a flat course.

Before this I have to complete my XC duties for my club. Last league race is in 2 weeks on Sat 12th. This will give me a proper 3 week cycle to prepare :great:

Also I will have to defend my club championship title, but the date has not been decided yet :confused: - but hopefully this should just be a float round.

[DaveM40]

Hi TheEd - how are you today?

I did the 1000's today;

1/ 3.20 / 152 / 160 / 114

2/ 3:20 / 153 / 164 / 117

3/ 3:20 / 156 / 166 / 128

4/ 3:20 / 158 / 168 / 132

5/ 3:19.5 / 161 / 169 / 138

6/ 3:16 / 162 / 171 / 129

I felt stronger as the session went on today. I will be chipping away these times in the weeks to come I think

I am having a good week training all in all.

Best wishes -- Dave

[TheEd]

when I read this it gave me a smile as I do believe you will get to run a decent 10km when you have the opportunity

and I truly think you will get towards the 3.20 to 3.25 per k for the 2000's during the next 3 to 6 months

which (as you know) augers well

Well done Dave, your approach and diligence will certainly provide the results

:great:

have a great weekend

TheEd

[DaveM40]

Hi TheEd - thanks for the encouragment.

I hope the 10k on 5th March will have good weather for a fast run. Its a completely flat course.

I did a nice 90mins today - all well.

Dave

[DaveM40]

Hi TheEd - hope your weekend was good.

Next week;

Mon - 60 easy

Tue - 10 x 400

Wed - 45 easy

Thu - fartlek

Fri - rest

Sat - 10k XC league race

Sun - 60 easy

How does this sound? I should be doing a full 3 week cycle after this racing week.

Dave

[TheEd]

this is fine and dandy and the only session to be concerned about are the 400's, so if weather foul then change it to 3 x 1600 R2 minutes

and no need to roll the 1hr out on Wednesday

good stuff ... enjoy

TheEd

[DaveM40]

Thanks for the reply. I take the point about the weather. If it is windy or heavy rain I will go inside on the treadmill.

Dave

[DaveM40]

HI TheEd - how is it in Sweden? We have a nice day here in the UK - 5* temp, sun and light breeze.

I went to the track and did 10x 400

time / ave / max / after 1 min rest

1/ 75.6 / 151 / 163 / 119

2/ 75.9 / 152 / 167 / 123

3/ 76.0 / 155 / 168 / 125

4/ 76.4 / 155 / 169 / 129

5/ 76.8 / 157 / 168 / 130

6/ 76.6 / 158 / 169 / 133

7/ 77.0 / 159 / 169 / 135

8/ 76.8 / 158 / 170 / 136

9/ 77.1 / 159 / 169 / 139

10/ 76.5 / 161 / 169 / 132

ave lap - 76.5 which is about the same as my best from April last year. Getting back to good form

Legs good - nice and smooth. Worked quite hard but no straining.

Have a good day

Dave

[TheEd]

I do believe you in better shape currently and should get even better

:great:

TheEd

[DaveM40]

Hi TheEd - hope your weekend is good.

I did the cross country league race today. Very hilly course. I went off hard and was 46th on lap 1 and I felt it on the 2nd lap! Good last lap allowed me to end up 42nd,which is a PB by 4 places.

Very tired at the end, but legs ok now. Will monitor fatigue over the weekend and Monday.

Dave