Improving 10k time at altitude

[TheEd]

good luck for the session this coming week Markco

let us know how the body feels before and after the 1k session

you seem to be absorbing the training you do but may be taking a little longer than 'previous normal'

on we go TheEd

[MarkCo]

13 Dec
Recovery run 8.06km in 41:29
5:09/km
Av HR 139
Feeling a bit drained and heavy, so kept it very easy and HR low.

14 Dec
Rested instead of the easy 10k, felt I needed it.

15 Dec - 1000s
Back to 6 repeats, up from 5 last cycle. Plan was to aim for around 4:00-4:05/km but first km came in just under 4:00 and felt comfortable, so I had on my mind to see if I could get them all under 4:00 for the first time from that point! On the 3rd repeat I must have sub-consciously got slightly carried away as I realised towards the end of it I was going faster and so slowed down for the 3:53. Subsequent repeats back on track and then a squeeze for the last one, which was admittedly quite hard. Legs felt very good throughout, it's just a case of getting the speed-stamina back.

km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 3:58 / 162 / 170 / 132
2 / 3:57 / 163 / 171 / 139
3 / 3:53 / 166 / 176 / 138
4 / 3:58 / 164 / 177 / 143
5 / 3:58 / 166 / 176 / 146
6 / 3:53 / 170 / 179 / 142
Av. Pace of intervals 3:57/km

Previous 1000s from 17 Nov:

km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:06 / 158 / 171 / 135
2 / 4:03 / 161 / 174 / 131
3 / 4:00 / 164 / 174 / 138
4 / 4:00 / 166 / 176 / 143
5 / 3:57 / 169 / 176 / 138
Av. Pace of intervals 4:01/km

[MarkCo]

Hi TheEd

Hope you and your family had an enjoyable festive season. We ended up staying in London due to the new tier 4 rules so it was quieter than usual but it did give me the opportunity to do a couple of runs on Xmas Eve and boxing which I otherwise probably wouldn't have managed!

Following on from my last update...

16 Dec
Recovery 7.72km in 38:01
4:55/km
AV HR 138

18 Dec
12.47km in 1:00:58
4:53/km
AV HR 144

19 Dec
5k pace run
3km warm up and 2.3km cool down, circa 5:00/km pace.
Very similar effort to last time, even slightly lower HR, and going a bit quicker, so there is some improvement there.

km / pace / Av HR
1 / 4:18 / 148
2 / 4:17 / 165
3 / 4:09 / 166
4 / 4:11 / 171
5 / 3:59 / 170
Total time: 20:54 (4:11/km)

Previous 5k pace on 29 November:

km / pace / Av HR
1 / 4:18 / 153
2 / 4:15 / 166
3 / 4:13 / 168
4 / 4:18 / 171
5 / 4:02 / 172
Total time: 21:07 (4:13/km)

21 Dec
Easy 12.37km in 1:00:09
4:52/km
AV HR 145

24 Dec
3x 5 mins fartlek
3km WU and CD at easy pace.
Kept it a bit easier than last cycle. Wasn't feeling on top form and I did go a bit too intense on the last cycle, especially the last repeat anyway.

Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.11km / 4:27 / 160 / 164
2 / 5:00 / 1.16km / 4:15 / 164 / 168
3 / 5:00 / 1:22km / 4:01 / 167 / 172

Prev session from 25 Nov:
Interval / time / distance / pace / Av HR / Max HR
1 / 5:00 / 1.16km / 4:10 / 162 / 167
2 / 5:00 / 1.19km / 4:04 / 162 / 165
3 / 5:00 / 1:24km / 3:59 / 169 / 177

26 Dec
Race day.
Decided on something different, didn't want a longer intense distance so thought I'd try a quick mile, which I've never done before specifically. My previous mile best on Strava was recorded as 6:21 as part of a previous 5k race so I was confident I could beat that and so set my sights on 6:00 and managed to achieve that. It was quite windy with the start of Storm Bella coming in and the park was quite busy. The effort felt 90-95% so hard but I am pretty confident I could go a bit quicker on a track with better conditions. Anyway, I found it an interesting test and a marker set down to beat at some point in the future.

4k WU and 4k CD easy pace.

Lap / dist (km) / time / pace / AV HR / Max HR
1 / 1.00 / 3:47 / 3:47 / 159 / 177
2 / 0.61 / 2:14 / 3:40 / 175 / 178
Total time (1 mile) 6:00.

Cheers

[TheEd]

season's greetings markco and all the best for 2021

nice to set a marker and begin afresh

enjoy the training and keep the intensity enjoyable

onwards TheEd
ps.. nice set of training

[MarkCo]

Thanks TheEd

I went a bit off piste after the last cycle, and will be starting a new cycle day 1 today. Proposed pace for 2000s is circa 4:15/km and 1000s 4:00/km (so approx the same as I did last cycle). Update of recent runs below...

27 Dec
7.68km in 37:41
4:54/km
AV HR 142

29 Dec
Started off as an easy run but was feeling great and like running faster, so it turned into an accidental progressive 10k effort. Km splits were:
4:57
4:41
4:33
4:38
4:34
4:26
4:24
4:22
4:16
3:59

Total time 44:53, which is my 3rd best 10k time ever and average HR 154.

31 Dec
16.47km easy in 1:19:23
4:49/km
AV HR 148
Felt strong. Strava says it included my best 10 mile and 15km efforts.

2 Jan
10.22km in 49:28
4:50/km
AV HR 144

Cheers

[TheEd]

He markco .. you seem to have moved into an experienced runner mold whereby you retain the memory of a runner in your body

all looks good, make sure not to overdo things and hopefully it goes smoothly

TheEd

[MarkCo]

Thanks TheEd, I appreciate that. I do feel as though I can trust my instincts more these days as to when to train, when to rest and how hard to push myself /when to hold back etc. I hope to be able to put it into practice with some racing before too long!

4 Jan
14.01km in 1:07:59
4:51/km
AV HR 147

5 Jan
Left hip slightly sore so rested. I've had this several times and bizarrely I think I've narrowed it down to eating eggs!

6 Jan
Feeling much better for the 2000s today. Very cold but nice, still conditions. I wanted to try and get the intervals a bit more consistent than last cycle but still with some room to finish strong. I was pleased to be able to average around 8 seconds per km faster than last cycle and feel there is a definite improvement there.

Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:19 (4:09, 4:09) / 158 / 166 / 122
2 / 8:10 (4:04, 4:06) / 163 / 170 / 127
3 / 8:07 (4:05, 4:02) / 165 / 172 / 131
4 / 8:11 (4:05, 4:06 ) / 166 / 173 / 133
5 / 8:03 (4:06, 3:57) / 167 / 175 / 125
Average pace during intervals 4:05/km

Previous 2000 session from 10Dec:

Interval / time (splits) / AV HR / Max HR / Min HR
1 / 8:54 (4:27, 4:27) / 154 / 162 / 116
2 / 8:34 (4:19, 4:15) / 159 / 168 / 120
3 / 8:21 (4:11, 4:09) / 164 / 173 / 127
4 / 8:17 (4:08, 4:09 ) / 167 / 173 / 134
5 / 8:05 (4:07, 3:58) / 168 / 181 / 130
Average pace during intervals 4:13/km

Cheers

[TheEd]

great to hear ...

nice 2k session

TheEd

[MarkCo]

7 Jan
Rested

8 Jan
Long run. Was feeling good during the run so did an extra lap which added on 4km. In hindsight I might have been better not doing this having been a bit tired the day before but it mean another 1/2 marathon distance which is always nice to do.
21.12km in 1:40:15
4:45/km
AV HR 149

9 Jan
Rested

10 Jan
Easy run 7.73km in 37:25
4:50/km
AV HR 143

11 Jan
6 X 1000.
Session looks good on paper but it didn't feel great. I felt lethargic during the warm up and it was difficult to get myself going, had to really make an effort. Also, gusty wind (the weather, not me!) which is always a bit frustrating and just couldn't get into a nice relaxed rhythm. Managed to finish the 6 intervals though in consistent pace, marginally faster average than last cycle, so happy that I was able to do that. Abandoned cool down jog and walked home instead to conserve myself for next time!

km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:00 / 151 / 165 / 125
2 / 3:56 / 158 / 170 / 131
3 / 3:57 / 160 / 169 / 131
4 / 3:52 / 163 / 172 / 137
5 / 3:56 / 161 / 171 / 135
6 / 3:55 / 163 / 175 / 131
Av. Pace of intervals 3:56/km

Previous 6x1000 from 15 Dec:

km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 3:58 / 162 / 170 / 132
2 / 3:57 / 163 / 171 / 139
3 / 3:53 / 166 / 176 / 138
4 / 3:58 / 164 / 177 / 143
5 / 3:58 / 166 / 176 / 146
6 / 3:53 / 170 / 179 / 142
Av. Pace of intervals 3:57/km

Cheers

[TheEd]

Hi markco .. adding the extra distance could have added to the feeling in the 1k session .. all in all it shows a jump in your development as a runner

enjoy the easier week of running

TheEd