25-04-2011, 03:54 PM
Hello TheEd
Last week went by with some easier and faster runs.
Today I did the 10k race with my friend. We started off a bit too fast, going with the crowd, and did the first 2 kms in 4:27 and 4:37 respectively. After this we slowed down and finished the next 7 kms between 4:50 and 5:10, and then the last km again in 4:37. In all, the total time was 49:00, one minute below our target. I was very pleased after the race. The link of my Suunto log is attached. Pretty maximal performance I would say...
After some calculations, this is about the pace we also need to keep in our main race in two weeks.
Our target now is to run the first 11k at 5:30 speed, meaning 60:30. Then we need to accelerate to 4:54 speed for the remaining 10.1k. Of course, this is only in theory but is our target for achieving the 1:50. Sounds really tough for me!
How shall I go on now for the last 12 days before the race? Only easy runs or?
BR,
K4m
http://www.movescount.com/moves/move1758983
Last week went by with some easier and faster runs.
Today I did the 10k race with my friend. We started off a bit too fast, going with the crowd, and did the first 2 kms in 4:27 and 4:37 respectively. After this we slowed down and finished the next 7 kms between 4:50 and 5:10, and then the last km again in 4:37. In all, the total time was 49:00, one minute below our target. I was very pleased after the race. The link of my Suunto log is attached. Pretty maximal performance I would say...
After some calculations, this is about the pace we also need to keep in our main race in two weeks.
Our target now is to run the first 11k at 5:30 speed, meaning 60:30. Then we need to accelerate to 4:54 speed for the remaining 10.1k. Of course, this is only in theory but is our target for achieving the 1:50. Sounds really tough for me!
How shall I go on now for the last 12 days before the race? Only easy runs or?
BR,
K4m
http://www.movescount.com/moves/move1758983