Build-up for 10k race and HR advice

[aistis]

Hi TheEd,
I use garmin forerunner305 for measuring distance/pace/hr.
Thanks,
Aistis

[TheEd]

Thanks .. makes the variation in your easy runs pace and heart rate interesting reading, also mention whether you run over a slightly hilly or hilly course, as well, please?

can explain differences in pulse

Enjoy

TheEd

[aistis]

Hi TheEd,

I do all my easy runs on the grass(70%)/trail(30%) route. It's slightly hilly (has got some steep short(50-100m) climbs).

Today for a change I did a 30min on flat tarmac: pace 5:29min/km, average HR 155bmp. It felt much faster/easier on the hard surface (but not so nice for the knees).

I noticed one interesting thing about my HR, it seems that when I have a rest day, the next day HR is usually higher, but just for that day. Also I find it harder to run on weekends because I sleep alot and sit around all day and then I don't feel so good on the run. I think this change in activity pattern also affects my HR.

Thank you,

Aistis

[TheEd]

over compensation and adaptation

the body knows when to look after itself

we must simply give it a chance to look after itself and to train it thoughtfully

I know over simplifying

enjoy the week

TheEd

[aistis]

Thanks

Relaxed 10k today in 54:51, avg pace 5:29 min/km, avg HR 160bpm.

My legs started feeling stronger today.

Aistis

[TheEd]

you could say one step at a time

good to hear

TheEd

[aistis]

What pace for 1000s should I try tomorrow?

[TheEd]

1000's normally 10 seconds per km quicker than the 2000m pace

so this should take you towards around 4 minutes per k to slightly quicker say 3.55 as top speed

you should find the session a great deal easier than the 2000's however the idea is to set the program routine in motion

TheEd

[aistis]

Hello TheEd,

After two days on tarmac I started feeling a slight niggle in my left knee (the weak one), so I decided to do 1000s on grass today.
Legs felt really good. Laps:


Lap___Time____Avg HR(max)__Rec Min HR(avg)
1_____3:48_____182(189)______145(166)
2_____3:42_____184(194)______147(173)
3_____3:43_____187(197)______157(178)
4_____3:46_____190(197)______158(181)
5_____3:46_____192(199)______171(184)
6_____3:43_____193(199)______167(185)

Average lap: 3:45 min/km

I know I probably went too fast, but I could not pace myself properly on the grass (therefore last 500ms of the last two reps were quite hard effort, but not flat out).. The HR graph is attached.

Thanks,

Aistis

[TheEd]

nice session (garmin measured?)

is the knee pain on the outside of the knee?

ice ice baby

:mrburns:

Cheers

TheEd