10k & 21k Training

[DaveM40]

Hi TheEd - hope you are well.

I did the 6 x 1000 again today. On the treadmill and out of the cold

1/ 3:20 - 144 / 158 / 108

2/ 3:20 - 146 / 161 / 117

3/ 3:20 - 149 / 163 / 117

4/ 3:20 - 151 / 164 / 125

5/ 3:20 - 152 / 164 / 127

6/ 3:17 - 155 / 168 / 128

This was a good session. I felt like I coped well and the legs were good.

Glad I did the workout!

Dave

[TheEd]

a very solid session .. you now on your way to 3.15 per k and with that a sub 35 minute 10k in the making

exciting times

TheEd

[DaveM40]

Hi TheEd - Merry Christmas to you. I hope you had a great time.

I have been hard at that training as usual

And I have not gained any wieght either cales:

Can you please check out this schedule for the week ahead;

Mon - rest today

Tue - XC race 8k

Wed - easy 60

Thu - 5 x 2000

Fri - rest day

Say - long run 90 min

Sat - easy 60

I then have a busy January with 3 BIG XC races in 4 weeks - so I plan to move back into competition phase mode. The 3rd race (28th Jan) is the Midland Championship and is a monster 12k around my hometown course. Really excited about that one :ok: even if I am resigned to a mid pack finish - it has most of the areas best runners including internationals, so I am just an "also ran" this time!

I done you a PM too .....

[TheEd]

That all looks good however consider swapping Thursday and Saturday around and if you can't fit in 90 minutes make it 75 minutes

give yourself a little more recovery after tomorrow's run as you never know how the legs will feel after

cheers

TheEd
ps.. as mentioned in pm, hope Christmas was great

[DaveM40]

Hi TheEd - bit of a change round for this week now;

I could not get time to go to the race today, as I have family and work things. It goes not matter much as it was just a small club members handicap race. I have plenty of XC racing in January anyway...

I DID have time to train early this morning in the gym, so I did the 5 x 2000 session;

1/ 7:07 - 156 / 161 / 109

2/ 7:07 - 157 / 164 / 118

3/ 7:07 - 160 / 167 / 127

4/ 7:07 - 163 / 169 / 128

5/ 7:05 - 166 / 171 / 130

I worked hard, but the legs felt really good. I think the HR reading are a little higher, but it was warmer than normal in the gym. I guess they have been playing around with the air con again ... :mad:

Felt great overall!

Rest of week now looks like;

Wed - easy 60

Thu - Long 90

Fri - rest

Sat - 5k paced (or maybe 8 x 500m hills?) on grass as XC prep?

Sun - easy 60

All the best ... Dave

p.s - I started work on the WORDS yesterday -posting later today

[TheEd]

on your way .. sub 7's to come

5k paced on the Saturday and everything in order

Cheers

TheEd
ps.. will take a peek at your blog later

[DaveM40]

Hi TheEd - Happy new year! :yikes: another year along the line :jester:

I started 2011 with the 5k tempo. I did this on the all weather track as it is now clear; 18:03 -nice and smooth.

400m splits;

1/ 44.9 (200m) 7/ 1.26.7 (3k in 10:57)
2/ 1.28.6 8/ 1.28.2
3/ 1.27.9 (1k in 3:41) 9/ 1.27.3
4/ 1.27.1 10/ 1.27.8 (4k in 14:35)
5/ 1.26.8 11/ 1.26.3
6/ 1.27.5 12/ 1.26.4
13/ 1.18.4 - nice quick lap to end

I was relaxed and didn't push too much until the end.

Very easy 60 tomorrow. Then next week is looking like;

Mon - 60 easy

Tue - 10 x 400 - looking forward to this much needed speed work

Wed - 60 easy

Thu - fartlek

Fri - rest

Sat - County championship cross country race (aprox 10k)

Sun - 60 easy

Does this all sound ok?

Dave

[TheEd]

Happy New Year D .. not a bad tempo run considering your best road time is 18:08 .. this augers well

now the funny thing .. the only concern I have is the 400m session

so please be careful with this session .. hamstrings et al ..

the rest shows the good development that has taken place

magic stuff

TheEd

[DaveM40]

Hi TheEd - thanks for the reply.

I will take great care in warming up before the 400's :whistle:

dave

[DaveM40]

Hi TheEd - hope you ok

I did the 10 x 400 session at the track today. Cold and breezy conditions.

lap time / ave / max / after rest

1/ 78.5 / 152 / 162 / 115

2/ 78.5 / 154 / 166 / 116

3/ 76.3 / 152 / 169 / 122

4/ 77.9 / 156 / 169 / 124

5/ 77.1 / 156 / 170 / 128

6/ 76.3 / 157 / 171 / 129

7/ 77.1 / 159 / 171 / 132

8/ 77.3 / 160 / 171 / 130

9/ 78.5 / 156 / 170 / 131

10/ 76.0 / 159 / 172 / 131

Ave rep 77.4 - not bad as it was 78.6 average on 23 - 11 - 10

I hope to get this down to 75 by summer ...

I enjoyed this and I will have a nice easy day tomorrow :great: