10k progression running 3-4 times a week

[TheEd]

seems like you have bounced back again

TheEd

[Punkthor]

I had planned the 4k time trial today, but I have caught a light cold (no fever) so I`m thinking a coupl of days of 30 min easy instead while waiting for it to pass. Sound OK?

Thanks!

[TheEd]

sounds like a plan

how are you today?

TheEd

[Punkthor]

I feel fine, especially later in the afternoon. Still feel it in my throat and nose and its worst in the morning. Went for 30 min easy runs yesterday and today. Totally relaxed.

Yesterday: 30 min easy @ 6.30/km. Avg. HR: 125
Today: 30 min easy @ 6.25/km. Avg. HR: 125

If I feel well tomorrow morning I'll do the 4k time trial.

[Punkthor]

Aug 31st: 4k time trial. Not fully recovered from cold and it probably affected the time trial a bit. Really pushed it and last km I ran on pure will Here are the results:

4k @ 4.18/km. Total time: 17 min 11 sec. Avg HR: 170. Max HR: 178.

Improvement from last time trial I`ve calculated new paces. They sound hard

4x2k pace: 4.25/km

6x1k pace: 4.15/km

OK?

[TheEd]

Thor, no need to push the pace up straight-away

do the first few intervals at the old pace then increase to new pace if feeling good

hope you give yourself a chance to recover after the time-trial

onwards TheEd

[Punkthor]

Sept 4th and 5th: 30 min easy and 60 min easy @6.30/km. Avg. HR: 127

Sept 7th: 4x2k with 90 sec rest. New paces on lap 3 and 4.

Lap 1: 2 km @ 4.34/km. Avg. HR: 159. Max HR: 167

90 sec rest. HR drop to 118.

Lap 2: 2 km @ 4.34/km. Avg. HR: 162. Max HR: 169

90 sec rest. HR drop to 124.

Lap 3: 2 km @ 4.24/km. Avg. HR: 166. Max HR: 173

2 min rest. HR drop to 124.

Lap 4: 2 km @ 4.23/km. Avg. HR: 166. Max HR: 172

[TheEd]

nice pace judgement, getting faster over the last 2 x 2k

TheEd
ps.. good to have you getting on the forums

[Punkthor]

Sept 9th: 90 min easy @ 6.30/km. Avg HR: 133

[TheEd]

How things going health-wise Thor?