5k in Sub 25 minutes

[TheEd]

change of surface can have an impact

often the 2k session can differ, with it all coming right by the 1k session

keep it rolling

TheEd

[Sal]

Hi The Ed

I have since discovered that I had a cold brewing when doing the 2k run, so I'm hoping that also had something to do with my times.

Since the 2k run, I have done one long run and then had 2 days rest. Today I did the 5 x 1k. Both of the above runs went better than expected.


Long run - 80 mins - distance 13k - ave HR 148, ave pace 6:10

5x1k
pace ave HR max HR
1: 4:50 163 171
2: 4:46 166 174
3: 4:49 170 177
4: 4:50 171 178
5: 4:50 172 177

Kind regards

Sal

[TheEd]

please keep me informed and that you are indeed over the bug

all the best

TheEd

[Sal]

Hi The Ed

Still sniffing a bit, but nothing too bad, no cough, headache anything like that, more like hayfever symptoms.

I ran the 5k paced today in 26:39 and this felt OK.

My next race is 3 weeks away and I only have one week left on the cycle. Should I finish the cycle and then do something else for the last two weeks, or make a few changes to the cycle now, that will finish with a race on 13th October?

My race is a 5k (aquathlon), so anything specific to 5k race development is perfect.

Thanks

Sal

[TheEd]

let's see how you feel tomorrow and then we can plan forward

hopefully all will be well

TheEd

[Sal]

Hi The Ed

Feeling OK now.

Today is the 3 x 5 mins (with 3 min rest). I'm at the easier end of the cycle now

Sal

[TheEd]

great .. what have you on for Saturday?

TheEd

[Sal]

Have nothing planned for Saturday.

My next race is October 13th.

Not sure whether to repeat weeks 2 and 3, starting this weekend, so that I finish week 3 by the 13th ready to race.

Would mean I miss the 2k reps, but still do the 1k reps, but as I'm concentrating on 5k pace is this OK or should I do something completely different?

[TheEd]

that should be good Sal

do you feel completely recovered now?

TheEd

[Sal]

My aquathlon went well on Sunday.

We had torrential rain and part of the course was on grass, so it was very boggy and slippery, there were quite a few fallers. The distance was slightly more than 5k, I think 5.25k and with the having to tiptoe through the bog, I'm not too sure what my actual 5k time would have been.

The swim went well a 1min 31sec pb for 500m.

Overall I came in 7th lady, so really pleased with this.

I'm not sure where to go from here. The season is now finished for me, my next race would not be until March 2014.

Any suggestions how to progess from here through to March with winter training?

Kind regards

Sal