Here we go Again : 10k & 21k Training

[TheEd]

walking often causes runners problems

hope it is all behind you now

cycling .. low gear .. high rpm

TheEd

[dmw9255]

Hi TheEd,

No more walking, that is for losers...hahaha

As for the cycling, I am trying to maintain my pedalling at over 80 RPM, is this adequate??

Dean.

[TheEd]

the secret behind the benefit of cycling is to have a low gear and high revolutions, so that you work the cardiovascular system and not the legs

achieving this may take practice however if you get it right the cycling can be used to aid recovery while still providing sufficient aerobic benefits

enjoy

TheEd

[dmw9255]

Hi TheEd,

I have finally finished the build up training and physio for my calf. I plan on starting my first cycle tomorrow.

I am aiming for 8:20 for my 5 x 2000m sessions and 4:00 for my 6 x 1000m sessions.

Still having trouble with my achilles tendons, but have been told I am OK to run, as log as I keep stretching and continuing my exercises.

Dean.

[TheEd]

would have been best to do the 4k time-trial to get a gauge of what level training to start at

however

enjoy the 2k tomorrow and even consider only doing 4 to start with

enjoy

TheEd

[dmw9255]

I could probably do a 4k time trial this evening rather than the 10km I had planned. Let me know what you think?

If I do no hear anything, I will see how I am doing after 4 reps on Thursday.

Dean.

[TheEd]

nope .. if you do the 4k time-trial tonight then you would not be able to do the 2k session tomorrow

so simply go through with the session and we can work off the feedback

TheEd

[dmw9255]

Hi TheEd,

I completed the 5 x 2000m session yesterday, wish I could say it was easy, but I would be lying :confused:

Time - HR Max - HR Ave - HR after Rest.

8:25 - 174 - 166 - 114
8:25 - 179 - 169 - 124
8:25 - 184 - 175 - 134
8:25 - 182 - 177 - 129
8:25 - 184 - 177 - 130

All completed on the treadmill in the gym at a speed of 14.3km/h (4:11/km).

Dean.

[TheEd]

well now you have a marker .. let's see how you recover over the next few days with the training and come the 1k session you will know whether to maybe start at 4.05 per k or slightly slower

enjoy the weekend

TheEd

[dmw9255]

Hi TheEd,

Completed my long run on Saturday, completed an 18km run home from work.

Time / HR Average / HR Max / Ave Pace

1:31:00 / 153 / 169 / 5:04/km

The run was pretty comfortable, legs felt OK.

Dean.