10k training

[Stef4n]

Hi Ed,

It's been a while since my last post. The last cycle did not go the way I wanted. Only managed 4 reps on the 1k session again, it just wasn't there. Although according to my HR, I should have been able to run faster and longer...

The 5k paced was really hard, but still ran a 'decent' 23:18.
Last Saturday I ran an Ekiden, but since we were a runner short, I volunteered to run twice (the first 5k and the last 7.2k, so I had 2,5 hours of rest in between).

Is it ok if I start the new cycle today?

Cheers,

Stefan

Saturday September 19
Longest run
Time: 1:28:51
Distance: 13.35
Av. Pace: 6:39
AHR: 146 BPM

Sunday September 20
30 min easy
Time: 36:21
Distance: 5.69
Av. Pace: 6:23
AHR: 149 BPM

Tuesday September 22
4x1k R:60

Number | Pace | Avg HR | Max HR
1 | 4:15 | 171 | 185
Rest: HR down to 138
2 | 4:08 | 180 | 190
R: 151
3 | 4:15 | 183 | 193
R:150
4 | 4:25 | 185 | 192
R:151

Monday September 28
5k paced

Distance: 5.00
Total Time: 23:18
Average pace: 4:40 min/k
AHR: 186
MaxHR: 199

Number | Time | Avg HR | Max HR
1 | 4:45 | 166 | 179
2 | 4:36 | 184 | 190
3 | 4:36 | 190 | 194
4 | 4:39 | 194 | 197
5 | 4:41 | 197 | 199

Thursday October 1
30 min easy
Time: 30:16
Distance: 4.56
Av. Pace: 6:38
AHR: 156 BPM

Monday October 5
30 min easy
Time: 38:39
Distance: 5.14
Av. Pace: 7:31
AHR: 135 BPM

Wednesday October 7
20 min easy with 6x1min fast (4:30 min/k)
Time: 21:04
Distance: 3.76
Av. Pace: 5:37
AHR: 181 BPM

Friday October 9
30 min easy
Time: 35:00
Distance: 4.27
Av. Pace: 8:12
AHR: 121 BPM

Saturday October 10
EKIDEN #1
Time: 23:17
Distance: 5.00
Av. Pace: 4:39
AHR: 190 BPM
MHR: 206 BPM (?? don't think that's a correct value)

-2.5 hrs rest -

EKIDEN #2
Time: 35:07
Distance: 7.20
Av. Pace: 4:53
AHR: 194 BPM
MHR: 201 BPM

Sunday October 11
20 min easy
Time: 33:22
Distance: 3.12
Av. Pace: 7:29
AHR: 147 BPM

Monday October 12
30 min easy
Time: 39:51
Distance: 5.06
Av. Pace: 7:52
AHR: 136 BPM