Here we go Again : 10k & 21k Training

[dmw9255]

Completed a 7.5km paced run @ 4:40/km.....didn't have time to get out to do the rolling hills this morning....ended up in bed longer than I wanted :mmm:

Total time 35:10.
Ave Pace 4:40/km.
Ave HR 167 bpm.
HR Max 185 bpm.

I can provide the 1k splits if required??

the plan for the week is:

Sunday 75 minute long run.
Monday Rest
Tuesday 1 hour easy (~5:30/km)
Wednesday 1 hour easy with last 15 @ 5:00/km.
Thursday 1 hour easy.
Friday Fartlek (4:45/km for 8 minute paced).
Saturday 4 or 5km time trial.
Sunday Rest.

How does this look?? Is the pace for the fartlek correct or should I be aiming at 10K pace (4:30/km)??

Dean.

[TheEd]

you can always give the 1k splits if you have time, can make for interesting reading

as for the fartlek ... at the start of the build up cycle you can look at pushing towards 15km and thereafter you should get the feel for the effort, if you then pace around 10km effort then that is good

enjoy

TheEd

[dmw9255]

1k Splits for todays session:

Time/Hr Ave/Hr Max

1st - 5:16 - 139 - 156
2nd - 4:44 - 168 -179
3rd - 4:41 - 173 - 177
4th - 4:31 - 173 - 182
5th - 4:29 - 181 - 185
6th - 4:34 - 180 - 183
7th - 4:36 - 181 - 185

Total: 35.10 - 171 - 185 - 7.5km.

I felt pretty good running at the pace this morning, HR a little lower than I expected, especially as I still have one week left on the build up. The pace was a little quicker than I realised, but it was incredibly cold....

Dean.

[dmw9255]

75 min long run completed:

Pace 4:53/km
Distance 14.75km
Time 72:10
HR 163 / 186 bpm.

Rest day tomorrow.

Dean.

[dmw9255]

Hello all the way from Beirut.....

Well it is not as warm as expected out here, but hopefully will warm up over the next week or so.....

I have managed to get myself a hotel with a couple of treadmills, first hotel did not have any gym facilities...all now sorted. I am also very close to the beach, so I can run along side the beach if and when required.

I have delayed my program by an additional day, due to my day off out here being a Sunday which will allow for the long runs to be done, otherwise I was going to struggle to get these done.

Wed 2nd Feb:
1 hr Easy @ 5:36 HR 131/148. 10.6km

Thu 4th Feb:
45 min @ 5:32 HR 134/142. 8km. Last 15 min @ 5:00/km HR 149/157. 3km.

Easy 1 hour for tonight then Fartlek tomorrow, with 4km time trial on Monday.

I plan on starting the cycles next wednesday to account for the sunday long runs.

I have 4 weeks until my first run, how should I plan this? One full cycle plus a week fill in, or two-two week cycles??

Dean.

[TheEd]

you getting around

let's get some consistency going and we can soon see where you at before looking to what cycle to follow up on

let's see how it goes

enjoy and find the sun

TheEd

[dmw9255]

Hi TheEd, how was your weekend..... the weather has been a little warmer here in Beirut, hopefully it will stay this way.....

Fartlek completed Saturday, paced sessions below:

HR Ave/Max/after 2min slow. Slow pace done at 9km/h

1st - 144/153/128 - 4:45/km
2nd - 155/161/133 - 4:40/km
3rd - 158/167/135 - 4:36/km
4th - 160/167/136 - 4:32/km
5th - 162/167/113 - 4:26/km

I felt really good after the session, and was surprised at how relaxed and easy the session felt.

4km Time trial completed outside along the corniche this morning, splits below:

1st km - 4:06 - 169/177.
2nd km - 4:04 - 181/186.
3rd km - 3:57 - 185/189.
4th km - 3:51 - 192/194.

Overall 15:58 - 182/194.

I felt that I was at my limit towards the end of the time trial, don't believe I had much more left in me. I was surprised by the time, as it was quicker than I had hoped or expected.....

I plan on starting the my first cycle on Wednesday, what time do you recommend for the 5 x 2k session??

Best Regards from Beirut...

Dean.

[TheEd]

looks like the weather is helping

let's start the 2k session at 4.10 to 4.15 per k for 8.20 to 8.30 for 2000m

Rest 90 seconds

and enjoy

TheEd

[dmw9255]

Didn't manage my run on wednesday due to flying back to the UK...10km easy run completed Thursday.

5 x 2000m completed today:

HR ave/max/after rest.

1st 8:17 - 168/175/123
2nd 8:22 - 171/179/122
3rd 8:22 - 174/180/126
4th 8:21 - 174/181/129
5th 8:20 - 175/181/127

The session was nice and relaxed, and a lot easier than I ever remember them being last year....HR is a lot lower than last years efforts as well. I really expected to suffer today....

For my long run should I stick to 90 mins or up it to 120 mins??

Looking forward to the rest tomorrow...

Dean.

[TheEd]

90 minutes should be fine, there is no need to push the distance up currently

nice feeling with the 2k session

excellent

TheEd