10km Training - Want to be XC Ready by October

[dmw9255]

Hi TheEd,

Completed the 6 x 1km session this morning. Was harder work than I thought it would be. My legs were a little tired from the weekend and the travel.

I tried to do the session based on power on the treadmill, but for some reason the power seemed to be low for the treadmill speed, so all done at 14.7km/h (4:05/km) with 60s rest between efforts.

Pace, Ave/Max HR, Ave Power

4:05 - 164/176bpm - 270 watts
4:05 - 170/179bpm - 269 watts
4:05 - 173/182bpm - 269 watts
4:05 - 176/185bpm - 268 watts
4:05 - 179/186bpm - 270 watts
4:05 - 181/188bpm - 269 watts

A few days of recovery before my paced 5km on Friday or Saturday.

Best Regards.

Dean.

[TheEd]

Hi dean, quite a decent session

are you doing the 5k inside or outside?

TheEd

[dmw9255]

Hi dean, quite a decent session

are you doing the 5k inside or outside?

TheEd

I am planning on doing it inside on the same treadmill and speed as I did the 2k sessions.

Dean.

[TheEd]

OK .. good luck and enjoy

TheEd

[dmw9255]

OK .. good luck and enjoy

TheEd

All done at 14.3km/h, same pace and treadmill as the 2km session.

5km time was 21:11. Treadmill distance 5.05km, pod distance 4.95km, pod always seems to indicate slower on the dreadmill.

Pad and watch data:

HR / ave / max: 177bpm / 189bpm.

Ave Power : 265 watts.

Ave Speed / pace : 14.17km/h - 4:14/km.

Uncomfortably comfortable. I always struggle on the treadmill and find the sessions easier outdorrs, but the treadmill allows me to keep the sessions completely under control even if a little more difficult than they would be outdoors.

Easy 30 minute jog tomorrow and then 60-75 minute long easy jog on Sunday.

Best Regards.

Dean.

[dmw9255]

Hi TheEd,

30 minute easy run planned for today. Legs are definitely feeling better than last Saturdays identical run.

6.2km - 33:50
Ave HR - 145bpm
Ave Pace - 5:28/km
Ave Power - 212 watts (80% rFTP)
Running Index - 63

Best Regards.

Dean.

[dmw9255]

Sunday Long Jog done, was initially planning 60-75 minutes, but ended up on a 2 hour long easy jog......

Duration - 2:01:14
Distance - 20.21km
Ave Pace - 6:00/km
Ave HR - 143bpm
Ave Power - 194 watts (73% rFTP)
Running Index 64

Time to relax for the day watching the Austrian MotoGP and some dog walking.

Plan ahead for the week:

Monday - Easy 30-40 minute session on the indoor bike.
Tuesday - 10 x 400m @ 3:55/km (15.3km/h).
Wednesday - 35 minute easy jog.
Thursday - Fartlek session (20 min easy, 6 x 1 min race pace / 1 min easy, 5 min easy cooldown).
Friday - Rest or easy session on the indoor bike.
Saturday - Easy 30 mins Jog.
Sunday - 10km Race.

Best Regards.

Dean.

[TheEd]

Wow Dean .. up to 2hrs .. how has your recovery been?

let's change the sessions for the week:

Tues: 3 x 5 minute @ anticipated race pace with 2 to 3 minutes easy in-between .. keep it controlled and enjoyable
Wed: 20 to 30 minutes recovery
Thurs: 30 minutes easy with last 10 minutes relaxed acceleration
Fri: Fartlek session (20 min easy, 6 x 1 min race pace / 1 min easy, 5 min easy cooldown).
Sat: Rest

Race Sunday

hopefully this is enjoy and good

TheEd

[dmw9255]

Wow Dean .. up to 2hrs .. how has your recovery been?

let's change the sessions for the week:

Tues: 3 x 5 minute @ anticipated race pace with 2 to 3 minutes easy in-between .. keep it controlled and enjoyable
Wed: 20 to 30 minutes recovery
Thurs: 30 minutes easy with last 10 minutes relaxed acceleration
Fri: Fartlek session (20 min easy, 6 x 1 min race pace / 1 min easy, 5 min easy cooldown).
Sat: Rest

Race Sunday

hopefully this is enjoy and good

TheEd

Legs feel great today, will probably find out exactly how they feel when I get on the bike later.

So just to confirm for Tuesday...... 10 min easy warm up then 3 x 5 minutes at race pace with 2-3 minutes easy jogging between then a 5 min easy cooldown?

I was looking forward to the 400m session, I find that a nice easy one compared to the 2k and 1k sessions.

Best Regards.

Dean.

[TheEd]

Hi dean, I am exercising caution after the long run .. the 400's can have quite an affect on the calf muscles, and if there is any chance after the 2hr run that your calf muscles are tired we would want to avoid straining the muscles

should all be good and should set you up nicely for the race

TheEd