10km Training - Want to be XC Ready by October

[dmw9255]

good stuff Dean .. if you able to avoid tight calves you may be able to avoid a lot of lower leg problems

TheEd

That is my aim and goal!!!

One of my concerns is increasing the paced and quality sessions too quickly and increasing the risk of more achilles issues.

Best Regards.

Dean.

[dmw9255]

Hi TheEd,

Training this week so far:

Tuesday - Rest
Wednesday am - 7.9km @ 5:24/km (ave). Ave HR 141 bpm.
Wednesday pm - Strength Session
Thursday am - 8.5km @ 5:32/km (ave). Ave Hr 139 bpm.

Legs are feeling good and fully recovered after feeling tired last weekend.

Plans for the week ahead:

Friday - Strength and easy cycling.
Saturday - 50-60 Min Easy jog.
Sunday - Road Relays. I have a 4km legs to run. I plan on doing this at around 4:10-4:15/km pace.
Monday - Rest
Tuesday - 30-40 Min Easy jog.
Wednesday - 5km Race.
Thursday - 30-40 min easy Jog.

Best Regards.

Dean.

[dmw9255]

Hi TheEd,

I use a polar watch to track my runs, and this provides a running index, which is a measure of fitness and running economy. Over the last month this number has risen substantially as my training and easy runs have increased and became more consistent. My rolling average has increased from 60 (estimated 5km of 20:50) to 65 (estimated 5km of 19:10). It will be interesting to actually see how I perform against the prediction

Yesterday - Easy 4km Jog with the dogs in the morning, Strength in the evening.
Today - Very Easy 9km Jog @ 5:48/km pace, HR Ave 133 bpm.

Best Regards.

Dean.

[TheEd]

Hi Dean .. I take it you are feeling better and more confident about the process you going through?

recovery is the most important

try to enjoy

TheEd

[dmw9255]

Hi Dean .. I take it you are feeling better and more confident about the process you going through?

recovery is the most important

try to enjoy

TheEd

I am managing around 30-35km of running with around 6-7km of that as quality sessions. So I am feeling a lot more comfortable, but still very cautious.

I did the 4km relay leg yesterday. Splits below:

1st - 3:53 - HR 159 bpm
2nd - 3:51 - HR 172 bpm
3rd - 4:13 - HR 181 bpm
4th - 3:01 - HR 188 bpm (0.75km).

I set off nice and comfortable and was surprised to see my pace so fast with such a low HR for the 1st and 2nd km. Then as I turned on the course, the wind hit me. I must have had a great tailwind for the first 2km, and then into it on my way back on the loop. I never felt like I actually slowed down, and the effort was higher, just couldn't fight the 40km/h headwind....

Did an easy 7.7km jog this morning, HR average 133bpm, and pace was around 5:46/km.

Rest day tomorrow and then the 5k race on Wednesday evening.

Best Regards.

Dean.

[TheEd]

recover well and enjoy Wednesday's race

TheEd

[dmw9255]

Hi TheEd,

5km done, with a time of 19:42. Splits below:

1st - 3:54 - 170bpm
2nd - 3:54 - 178bpm
3rd - 3:54 - 184bpm
4th - 3:56 - 189bpm (slightly undulating with sand on the paths)
5th - 3:54 - 191bpm

Total for the 5km 19:32, but course was slightly long.

Some good consistency

Best Regards.

Dean.

[dmw9255]

Hi TheEd,

Easy run today to help with recovery:

50 mins, 8.3km, 5:53 /km pace. Average HR 139bpm.

HR is up today, but no surprise as it was only 12 hours since doing the 5k last night.

Best Regards.

Dean.

[TheEd]

Hi Dean, here's to a good weekend

what are your training plans going forward from here?

onwards

TheEd

[dmw9255]

Hi Dean, here's to a good weekend

what are your training plans going forward from here?

onwards

TheEd

Hi TheEd,

I rested completely yesterday, as I am feeling the effects of a virus. So I am planning a very easy week of training before a long weekend in Bergen.

Saturday - Easy 30 mins this morning, 5.5km @ 5:48/km pace. Average HR - 137bpm.
Sunday - I am planning a very easy 10km (may be reduced depending on feeling).
Monday - Rest
Tuesday - Easy 40 Mins
Wednesday - Easy 50-60 mins
Thursday - Easy 40-50 Mins.

Friday 5th - Monday 8th I will be in Bergen for a break and no running, but plenty of walking.

I was hoping to do a 2 week 10km plan starting 9th April as I have booked in a 10km race on Friday 19th. We can get into the specifics a bit closer to the time.

Best Regards.

Dean.