10k training

[Stef4n]

Yes it is, hehe. I replaced my old Garmin with a new Polar watch last Tuesday
I did the 4k trial on Friday. Pretty reasonable time (about the same as last time I ran a 4k trial).

Now on to the last cycle before the 15k race. What would you advise for the 2k session? I figured I'd go for a 4:30 min/k pace, but not quite sure how many reps.

Cheers,

Stefan


Tuesday November 17
30 min easy
Time: 28:02
Distance: 4.98
Av. Pace: 5:36
AHR: 152 BPM

Wednesday November 18
5x8min with 2 min easy in between
Time: 1:00:06
Distance: 11.15
Av. Pace: 5:24
AHR: 166 BPM

Number | Pace | Avg HR | Max HR
1 | 5:13 | 161 | 167
2 | 5:05 | 166 | 173
3 | 5:08 | 172 | 178
4 | 4:53 | 179 | 186
5 | 5:06 | 182 | 187

Thursday November 19
40 min (very) easy
Time: 43:56
Distance: 6.13
Av. Pace: 7:09
AHR: 126 BPM

Friday November 20
4k trial
Time: 17:35
Distance 4.00
Av. Pace: 4:23

Number | Pace | Avg HR | Max HR
1 | 4:31 | 169 | 180
2 | 4:19 | 185 | 188
3 | 4:24 | 190 | 193
4 | 4:21 | 194 | 196