10k & 21k Training

[DaveM40]

Hi TheEd - hope you are well.

I did 5 x 2000 today;

time - ave / max / after rest

1/ 7.25 - 145 / 153 / 115

2/ 7.24 - 151 / 156 / 107

3/ 7.23 - 150 / 157 / 111

4/ 7.24 - 152 / 158 / 114

5/ 7.23 - 154 / 159 / 107

I did not try to hammer this session and I felt I coped well
, as the HR reading seem to show.

My best for this session last season was 7.15ish - so not too far off for 1st attempt.

Rest tomorrow - 22k on Saturday if legs ok?

Dave

[TheEd]

My best for this session last season was 7.15ish - so not too far off for 1st attempt.

compare the heart rates as that may make interesting reading

nice going

and 22km the weekend is on



TheEd

[DaveM40]

Hi TheEd - just a quick update;

Did the long run today;

23k in 1:46.45

4.38 per k @ 132 BPM

light rain / moderate wind

felt good and compared well to February when I did this course @ 4.41 per K @ 130 BPM

easy run or swim tomorrow.

Next week;

Mon - steady 60

Tue - 6 x 1000

Wed - Easy 50 to 60

Thur - long run 90

Fri - rest

Sat - tempo ( I would like to do 10k at my race pace for 1 hour race - is this ok?)

Sun - Easy 45

Thanks for your help ... Dave

[TheEd]

good to have you over the first step of the hurdle however I look forward to the 1000m session

that 10k paced sounds good

Cheers

TheEd

[DaveM40]

Hello TheEd - I did the 6 x 1000 today;

time / ave / max /after rest

1/ 3.33 - 149 - 156 - 116

2/ 3.32 - 149 - 159 - 119

3/ 3.32 - 154 - 161 - 129

4/ 3.32 - 155 - 164 - 131

5/ 3.32 - 156 - 164 - 137

6/ 3.31 - 157 - 165 - 136

I felt good and these went well

I think these should progess next cycle.

All the best

Dave

[TheEd]

good session and must certainly show you what's under the hood and what is to come

truly exciting times to come

great :great:

TheEd

[DaveM40]

Hi TheEd - how are things in Sweden?

I did the10k tempo today;

37:55 @ 160 ave HR / max 167

It felt hard to start (in the mind I think) but I
felt strong at the end despite HR getting a bit high.

legs good

It will be intestesting to see how I run in 1 hour race on Wednesday. Last year I ran about 15660m.

Plan is -

Sun - easy 45

Mon - easy 30

Tue - rest + massage

Wed - 1 hour race

Thu - rest

Fri - easy 45

Sat - easy 75 - 90

Sun - easy 45

Than return to week 1 of cycle

Does this sound good??

Thanks for your brilliant support and help

[TheEd]

everything sounds in place however I wanted to ask whether you are used to having massages so close to an event

is this a normal part of your preparation? If NOT, then I do not recommend a massage so close to an event if your legs are not used to it

please ask questions

TheEd

[DaveM40]

Yes the massage is a regular fixture for me. Our club has 2 phsios (we are very blessed ) I have massage every 10 - 14 days and always before an event.

[TheEd]

OK .. sometimes if the legs are not used to it they can feel as though they have had a training session which can give a feeling of 'washed out'

Cheers

TheEd