Build-up for 10k race and HR advice

aistis · 18-05-2009, 01:12 PM

Hi TheEd,

Training this weekend:
Saturday 1h 30min, 17km @ 5:18min/km
Sunday 45min, 7.5km @ 6:00min/km

Coming up 10km today and 1000s tomorrow. I'm thinking of 3:45 for 1000s.

Thanks,

Aistis

aistis · 18-05-2009, 05:40 PM

10km @ 4:57min/km (49:32); Average HR 159bpm.

aistis · 19-05-2009, 08:42 PM

Hello TheEd,

1000s today. It was very windy. Garmin measured, grass. I went off too quickly for the first 3, then 5th rep was super hard, but I tried to recover for the last one.

1: 3:43min/km 180(190) rec: 152(174)
2: 3:42min/km 181(193) rec: 164(181)
3: 3:41min/km 191(199) rec: 165(183)
4: 3:44min/km 189(198) rec: 168(182)
5: 4:07min/km 189(195) rec: 167(182)
6: 3:47min/km 191(199) rec: 164(183)

Last two reps were pretty tough mentally, hopefully for good Smile

Thanks,

Aistis

***TheEd*** · 19-05-2009, 09:20 PM

Your pulse range is becoming easier to read and understand and hopefully by the end of this cycle we will be able to provide you with more accurate easy heart rate targets

how is your knee these fine days?

now next Tuesday, please be cautious and avoid stressing the body in a way that throws you out for the next race

considering changing the session from 400's to 3 x 1000m but will discuss closer to the day

nice going

TheEd

aistis · 19-05-2009, 10:29 PM

Knee is ok as long as I keep on soft surfaces. If I do a couple days in a row on tarmac/concrete it starts niggling (the top of the cap)..

cheers,

Aistis

***TheEd*** · 20-05-2009, 11:33 AM

do make sure to look at the

Runner's Knee - Chondromalacia page

it will be most helpful

TheEd

aistis · 21-05-2009, 06:36 PM

60mins 12km @5:00min/km, average HR 163bpm.

aistis · 23-05-2009, 02:46 PM

Hi TheEd,

5km 20:20min. Steadily paced race. Did not want to get too tired for next Sunday. How would you recommend to structure next week?

Thanks,

Aistis

***TheEd*** · 24-05-2009, 02:38 PM

follow the cycle and then instead of doing 400's do 3 x 1000m at 10k race pace with 2 minutes easy

this should give you enough in prep for the race

TheEd

aistis · 24-05-2009, 04:07 PM

Hi TheEd,

66mins today @ 5:45 pace,, average HR 165bpm.

And what should I do with the extra day, since the race is on Sunday?

Thanks,

Aistis

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