10km training goal times

[TheEd]

OK good to hear you do not have those symptoms

so you felt good in the session then?

TheEd
ps.. your 1k times were all quicker than 3.45, so maybe it was just a 'hiccup'

[DRUS]

Hi TheEd,

I had a pleasing 10km on Sunday, it was a hot afternoon which had lowered the expectations I had of myself, but I managed to get under the 40min target.

Next goal is another 10km on 11 May as part of a triathlon team which should be fun.

Time | AMH | MHR
03:46 | 170 | 179
03:58 | 181 | 187
03:56 | 186 | 189
04:02 | 188 | 190
04:00 | 188 | 191
03:59 | 188 | 190
04:03 | 190 | 192
04:02 | 192 | 194
04:07 | 193 | 195
03:40 | 195 | 199
00:09 | 198 | 199
39:42 | 187 | 199

[TheEd]

nice going on getting the sub 40 despite the 'heat'

this shows a definite improvement considering a year ago a sub 40 would have been the aim

what say you?

TheEd

[DRUS]

Last year I ran the same event in 40:54 - my first real crack at breaking the 40min. So yes, definite progress. The cycles are working!

Now to work on getting down around 38min

[TheEd]

Now to work on getting down around 38min

3:50 per k for the 2k session will set you in the right direction

[DRUS]

3:50/k will have to be my target next time. I hadn't seen your message this morning when I stuck with 3:55, probably playing it a bit safe, it felt comfortable throughout.

Time | AHR | MHR | LHR
07:49 | 167 | 179 | 112
07:50 | 175 | 182 | 123
07:51 | 179 | 187 | 132
07:48 | 182 | 188 | 139
07:44 | 185 | 193 | 137
45:02

Looking forward to the long run on Saturday.

[TheEd]

good stuff DRUS .. the 1k session can be 3.40 to 3.45 per k

hope you have had a good weekend

TheEd

[DRUS]

Hi TheEd,

I got through 23km in my 2hr run on Saturday, then a recovery run Sunday before two days with no running and a couple of ocean swims instead. That seems to have freshened up the legs as my 1km session today was pretty quick by my standards. Lets hope this means good things for the next few weeks.

Time | AHR | MHR | LHR
03:34 | 170 | 180 | 113
03:33 | 177 | 191 | 129
03:33 | 183 | 189 | 140
03:34 | 185 | 191 | 142
03:30 | 186 | 193 | 153
03:25 | 188 | 195 | 156
26:09 | 158 | 195

[TheEd]

coming along nicely .. do make sure to take care of yourself

TheEd

[DRUS]

Hi TheEd,

Long time, no speak. Hope you're doing well.

To catch you up,in May I raced 10km as part of a tri team. The official time was 37:48, but my watch showed it to be about 400m short, so I'm claiming it as a high 38min and an unofficial PB.

After a few weeks off in June I've been slowing building up the kms through your 'off period' program and am now doing the 'build-up'. It's good to be back running and feeling fit.

I'm doing a Tough Mudder event in three weeks, which means I've been doing a couple of weights type sessions a week as well. After that I'll be very keen to work on getting some speed back in time for a couple of 5km races in October/November.

I'll let you know when I'm back doing the cycles.