Build Up Period

[OsirisD]

Hi Ed,
No, the 400m is next week. I was asking in advance .

Saturday was a day off and postponed the longrun for Sunday(1h:30m, 14.58km @ 6m:10s/km @ 147 bpm avg HR).

On Monday I skipped the 10k easy run due to a 700km drive all day(work issues).

Today I did the 6 x 1k, target pace 4m:05s/km. It felt very very hard, probably because I hadn't rested properly after the 700km drive(I didn't sleep very well). I also got a new HR max value of 190bpm.

Anyway, here's the breakdown for the 6 x 1k session:

• km 1 -> 3m:58s @ 169 bpm avg, perceived effort 3/5
  [INDENT]r1 -> 1m @ 159 bpm avg & 142 bpm right at the start of 2'nd km[/INDENT]
  
• km 2 -> 4m:04s @ 174 bpm avg, perceived effort 4/5
  [INDENT]r2 -> 1m @ 163 bpm avg & 145 bpm right at the start of 3'rd km[/INDENT]
  
• km 3 -> 4m:03s @ 176 bpm avg, perceived effort 4/5
  [INDENT]r3 -> 1m @ 169 bpm avg & 153 bpm right at the start of 4'th km[/INDENT]
  
• km 4 -> 4m:04s @ 179 bpm avg, perceived effort 4.5/5
  [INDENT]r4 -> 1m @ 172 bpm avg & 156 bpm right at the start of 5'th km[/INDENT]
  
• km 5 -> 4m:04s @ 179 bpm avg, perceived effort 5/5
  [INDENT]r5 -> 1m @ 174 bpm avg & 160 bpm right at the start of 6'th km[/INDENT]
  
• km 6 -> 4m:06s @ 181 bpm avg, perceived effort 5/5
  [INDENT]r6 -> 1m @ 177 bpm avg & 157 bpm right at the end[/INDENT]
  

[TheEd]

Hi O, consider changing the 400m session to the following:

3 x 5 minutes @ projected race pace with 2 to 3 minutes easy in-between

this is a controlled session and you should finish feeling inspired

onwards

TheEd

[OsirisD]

Hi Ed,
For this session you mean projected pace for a 10k? Or for the 5k race I'll have in 18'th of June?


Today: 1hr easy run, 10.32km @ 5m:49s/km @ 148bpm avg HR

P.S. You think it's a good idea to run the 5k this Saturday on the course for 18'th of June's race? The thing is, it's a 1.114m loop and I can't rely on GPS for pacing. Every km up untill 10km is marked on the ground with paint so I will have to press the lap button manually every time I hit the km marker but it will be hard for me to pace properly.

[TheEd]

Hi O, was away for 2 days

in answer: pace at the next event distance

it is now Saturday, what did you do?

TheEd

[OsirisD]

Hi,
No problem Ed!

Today is day 12 of the 4'th or 5'th cycle(I lost count...), so I did the 5k paced run. I decided to run it on the course where my next race will be(5.57k race on 18'th of June).

Target pace was 4m:10s/km. Except 1'st km, I'm pretty satisfied on how I managed to pace myself considering I can't rely on my watch for this course.

So, the breakdown:

5k: 20m:30s @ 4m:06s/km @ 182bpm avg HR

• km 1 -> 4m:03s @ 173 bpm avg, with 182 bpm HR max
  
• km 2 -> 4m:08s @ 182 bpm avg, with 184 bpm HR max
  
• km 3 -> 4m:07s @ 184 bpm avg, with 186 bpm HR max
  
• km 4 -> 4m:07s @ 186 bpm avg, with 188 bpm HR max
  
• km 5 -> 4m:04s @ 188 bpm avg, with 190 bpm HR max
  

I probably pushed a bit harder than necessary, but it felt comfortably hard.

I sent a PM with a link to the Garmin activity. GPS data shows 4.87kms, but I ran 5k on a measured course. Can you also check the PM I sent a couple of weeks ago regarding your questions about my running form? Thanks and have a great weekend !


P.S. I'm thinking of racing a 30km MTB race tomorrow. What do you think? I'm not prepared for it, since I didn't ride that much, but I was thinking it might be enjoyable .

[TheEd]

what did you do O

you must just be careful, as you have worked to get to the shape you in now, so don't waste this development on all different kinds of challenges

hopefully you came through with no problems

TheEd

[OsirisD]

Hey Ed,
I raced in the MTB race eventually, I finished on 43/116. It was acceptable considering I have rode less than 500km this year. The course was nice, except for a muddy portion where I managed to crash due to a left calf cramp. No injuries, just extremely muddy. The calf cramp passed by Tuesday morning, as I had tons of streching + Voltaren massage.

Today I'll do the 30min easy + 6 x 1min fast session. Target pace for 6 x 1min will be around 4m:05s/km.

I'll be at home this weekend, so I believe I'll be able to try a 4k or 5k time trial this Saturday. The problem is it's getting hotter each day with temperatures for this week being around 30 degrees C.

[OsirisD]

Hi Ed,
So, day 19 of the cycle, did a 5k time trial today. I took it also as a race simulation for the 5.57km race coming in 2 weeks. Target pace was 4m:05s/km.

5k: 20m:16s @ 4m:04s/km @ 182bpm avg HR; outside temp 28deg Celsius.

• km 1 -> 3m:56s @ 172 bpm avg, with 181 bpm HR max
  
• km 2 -> 4m:04s @ 180 bpm avg, with 182 bpm HR max
  
• km 3 -> 4m:05s @ 184 bpm avg, with 185 bpm HR max
  
• km 4 -> 4m:04s @ 186 bpm avg, with 188 bpm HR max
  
• km 5 -> 4m:05s @ 188 bpm avg, with 190 bpm HR max
  

Felt comfortably hard overall, I am satisfied.

Some questions now:

1. Next race is on 18'th on June, on a Sunday. I will do only 2 weeks for next cycle. How do you suggest I proceed with training?
2. Any tips to help me shave off those 04s to reach a 4m/km pace on race day?

[TheEd]

nice going O

the extra seconds per km will come off naturally as you develop further.

natural progression with the programs

training this week

Tues: 1hr to 75 minutes as you feel, relaxed / recovery

Wed: 20 to 30 minutes

Thurs: 2k @ 4.10 to 4.15 per k then Rest 90 seconds followed by 2 x 1k @ 4.05 per k with 60 second Rest in-between, then 2 to 3 minutes and then 1k as you feel. Faster but controlled

Saturday: 20 minutes paced but controlled

Sunday: normal run from program - up to 1hr

Mon: 20 to 30 minutes recovery

Tues: 3 x 5 minutes @ projected race pace with 2 to 3 minutes jogging in-between

then run down to event as normal for week 3 of cycle

enjoy

TheEd

[OsirisD]

Hi Ed,
Thanks for the plan tweak!

Here's the update for yesterday & today:

Yesterday: 1h easy, 9.77km @ 6m:08s/km @ 149 bpm avg HR @ 30 deg Celsius

Today: 30min easy, 4.92km @ 6m:06skm @ 149 bpm avg HR @ 28 deg Celsius

Question for before race: because race is on a Sunday, should I have both Friday & Saturday as days off? Or squeeze an easy run on Friday? Or do the 6 x 1m session Friday and have Thursday as an easy run(20-30min)?