Going for sub 45

[Stef4n]

5x2k.. finally:p!

The markings are from a local running club, so I would think they are accurate. When I measure it online on a map it says it's 1.00k as well.

My guess is that my garmin is slow to react on the sudden acceleration when it says I should start running again. On the last 6x1k, my garmin gives the following distances (when it was actually all exactly 1k): 0.95, 0.96, 3x0.95, 0.97 .

However, this also goes for all my sessions up untill now, so you might as well substract 5-10 seconds off of each interval before this cycle.


What would be a nice time to aim for in the 15k next week? I feel that I would be able to run a sub 45 10k at the moment, but I'm not sure how that translates to a 15k. If I'm not mistaken I'm not the only one on this forum running that 15k
Leonard Komon will be running there as well, so I'm hoping to use his slipstream to my advantage. :jester:

And what's the pace for the 5k paced this weekend?

Cheers,

Stefan

[TheEd]

lol .. on the Komon slipstream

pace for the 5k this weekend .. consider starting km 1 @ 4.30 per k .. consider this your first part of the run .. then the next 3k run as close to 4.15 per k

then the last 1km go as you feel

this will give you a good indication of how to apply yourself to next week's 15km

though .. let's get the 5k pace feedback done first

over to you

TheEd

[Stef4n]

5k paced completed. Really tough!
However, I slept quite short last night and wasn't feeling 100%.

Pretty pleased with the PB anyway 36 seconds off, and 1:13 faster than last cycle :tonguepop:
I used the same km markings as with the intervals.

Should I just follow the sub 45 min program next week?

Stefan

Cycle 4
5k paced
Distance: 5.00
Total Time: 21:50 (Last time: 23:03)
AHR: 186
MaxHR: 200

Number | Time | Avg HR | Max HR
1 | 4:34 | 164 | 177
2 | 4:19 | 183 | 188
3 | 4:24 | 190 | 194
4 | 4:17 | 193 | 195
5 | 4:17 | 196 | 200

[TheEd]

you may need to take things a little easy this week .. especially after running a PB and not having a good night etc etc

so monitor your am pulse for the 3 days after the 5k and then let's see what we shall do next

congrats on the PB .. you have edged closer to your sub 45 minute goal



TheEd

[Stef4n]

Yesterday my am pulse was 58(bit high), and today it was 52 (normal).

Went out for 30 mins easy today, tried to keep the pulse below 140. During the run I wondered about this HR, since everyone on the forum seems to use the 140 BPM. Is this HR not depending on max. HR?


I'm doing another easy 30 tomorrow. Wil report back after to plan the rest of the week.

Cheers,
Stefan

Easy 30 min
Time: 30:04
Distance: 4.35
Av. Pace: 6.55
AHR: 138 BPM

[TheEd]

the 140 bpm seems to be the general average of course each person is different however so far most persons on the forum find the 140bpm very much in the easy range

and this also avoids complications and 'overtraining' especially while adapting to the cycles

good to see you moving in the right direction

TheEd

[Stef4n]

140 BPM is definitely easy :whistle:

Another easy 30 complete today. Am pulse was 52 again, so everything should be fine.

How should I continue the rest of the week?

An equivalent time (to my 5k time) would be 1h10m for 15k according to some online calculators. However that would require me to run the first 10k faster than my current PB (48.47), so I'm not sure if that's a good idea. Although I am in much better shape now.
What pace would you recommend?

Stefan


Easy 30 min
Time: 30:03
Distance: 4.48
Av. Pace: 6.43
AHR: 138 BPM

[Stef4n]

Did 3x1k today (instead of the 3x5min) with 1 min easy in between. The first one in 5 min, the second one in 4.50 and the last one in 4.40. Just to see how the paces felt.

The 4.50 and the 5.00 felt fine, however I think the 4.40 might be a bit too fast for 15k. It may be a good idea to start the race at 4.50-5.00 and then after 10k see what I got left.

Stefan

3x1k
Number | Time | Avg HR | Max HR
1 | 4:58 | 156 | 166
2 | 4:50 | 167 | 174
3 | 4:41 | 170 | 178

[TheEd]

roll down towards the event with confidence

TheEd

[Stef4n]

Pretty satisfied with yesterday's race. I felt like speeding up the entire race, but held back untill the last 3k. I feel like I left some time in the first 10k, but in the end I did reach my goal time of 1:12:30 :laugh: The slower splits were uphill.

I also lost some energy in the constant overtaking of others. Appearently a lot of slower (business-)runners started in front of me :noway: :duh:

Anyway, now on with another cycle for the next 15k in 3 weeks!

Stefan


Cycle 4
15k race: Zevenheuvelenloop

Distance: 15.00
Total Time: 1:12:25
Average pace: 4.49 min/k
AHR: 184
MaxHR: 202

Number | Time | Avg HR | Max HR
1 | 4:58 | 161 | 175
2 | 4:43 | 178 | 183
3 | 4:57 | 183 | 187
4 | 4:56 | 184 | 189
5 | 5:07 | 185 | 188
6 | 4:51 | 185 | 191
7 | 4:51 | 185 | 190
8 | 5:05 | 188 | 190
9 | 4:52 | 185 | 191
10 | 4:37 | 184 | 187
11 | 5:05 | 189 | 192
12 | 4:55 | 189 | 191
13 | 4:26 | 191 | 202
14 | 4:29 | 188 | 194
15 | 4:33 | 188 | 195