How to train

[Raginglynx]

Today's run felt solid and good.

Day 17, sub 40 program
30min easy 6x1min fast with 1min slow - 1min @ Race Pace
Lap Distance Time (min) AvgPace AvgHR MaxHR HR After 60 sec easy
1 5.30 30:00 5:40 131 142 -
2 0.287 1:08 3:57 159 169 148
3 0.244 0:59 4:01 160 171 145
4 0.271 1:00 3:42 162 172 147
5 0.262 1:00 3:48 161 172 151
6 0.268 1:00 3:46 166 177 153
7 0.274 1:00 3:41 168 177 148

rgds,
Christian

[Raginglynx]

Yesterday was resting day and today I did the 4k time trial. I felt that I accomplished what I wanted.

There was a nasty head wind and I felt early on that I should've warmed up better and if possible (but now it wasn't), eaten a bigger breakfast and run a little later on..

But I had to help some friends move and wanted to do the time trial with most energy left possible, hence the early run.

But.. I am satisfied with the time.

Day 19, sub 40 program
Race day up to 15K , 4k time trial
Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.00 3:49:58 3:49 169 176 94
2 0.997 3:49:13 3:50 176 182 95
3 1.00 3:50:06 3:49 184 188 96
4 1.01 3:51:38 3:50 189 195 96
TOTAL 4.01 15:20:15 3:49 180 195 95

rgds,
Christian

[TheEd]

this is a definite improvement despite the little distracting matters

so it is a definite progression forward

next week the 2000's will start at 3.55 to 4 minutes per k

and the others 10 seconds per k quicker

little steps

TheEd

[Raginglynx]

Nice and easy

Day 20, 1st sub 40 10k round
easy recovery after race. 30min - 1Hr
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.63 38:55 5:52 132 146 92

[Raginglynx]

Hi!

Today I did a 30 min easy and in the evening the 500 workout..
If I got you right from the comment in the blog I should replace all the 30 min runs in the sub 40 program to 1 hr runs instead.. I have misunderstood what you meant earlier, but if that's so I will do all as 1 hour runs from now on

rgds,
Christian

Day 21, 1st sub 40 10k round
2nd easy day after race. 30min
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.49 36:10 5:39 132 147 93

[Raginglynx]

An ok run. Didn't feel any bad effects of the 500 workout yesterday, which is good.

Day 1, 2nd sub 40 10k round
60 to 70min easy distance
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 12.07 1:10.01 5:48 136 152 91

Cheers!

[TheEd]

great .. once you have gone through the build up, 1hr runs become standard fodder ..

TheEd

[Raginglynx]

Yes, I can feel that I've still got them in me
No worries..

Got chafed nipples during my run today, but it was wet, so I couldn't have avoided it.. It's my first time

Funny that I read the article about it only two days ago..

Day 2, 2nd sub 40 10k round
1 hr easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.66 1:01.03 5:44 135 148 93

[Raginglynx]

this is a definite improvement despite the little distracting matters

so it is a definite progression forward

next week the 2000's will start at 3.55 to 4 minutes per k

and the others 10 seconds per k quicker

little steps

TheEd

Is the 10 s quicker, quicker than the normal 10k schedule http://www.time-to-run.com/training/10k/sub40.htm on day 8, 15 and 17 or than 3.55 to 4 minutes per k
?

rgds,
Christian

[TheEd]

yes you on 3.55 to 4 minutes per k now

enjoy

TheEd