Improving 10k with regular training

[MMS]

Hi TheEd,

the cold I mentioned on my last entry took a while to leave and I missed the 1k session of that week.

The 4k time-trial was nearly like the one I ran in August (16:52). This time I wasn´t in the mood for a real challenge and almost repeated the same time: 17min. Finished November with 148km (14h15min).

Although my training was not consistent as I wanted over the past 4 months, I was wondering if it would be ok going through Off Period and Build Up right now. By this time last year I started Off period and Build Up.

What say you?

Cheers

MMS

[TheEd]

This should be fine MMS as you are used to the Build-up routine so you know what us expected

good stuff and enjoy

TheEd

[MMS]

Hi TheEd,

first week is behind, 5 runs (34km) at 6:00min/km and one bike ride (20km at 15km/h) with my fiancé on Sunday morning. :great:

Nice week!

Cheers

MMS

[MMS]

Hi TheEd,

second week Off Period finished. 5 runs, 34km in 3h30min and one 27km bike ride with the fiancé.

Already started Build Up last Tue and everything is going well, despite the warm days here. :yes:

Cheers.

MMS

[TheEd]

great to hear and nice to see everything is going well

enjoy the season

TheEd

[MMS]

Hi TheEd,

hope you had a nice holiday season!

Quick feedback report.

Build Up Week 01:

- 5 of 5 runs. 49,3 km in 5h14min (6:22min/km pace). Including a 9km hill work.

Build Up Week 02:

- 4 of 6 runs. 40,2km in 4h04min (5:57min/km pace). Missed one 1h easy and one hill work. 5x8min done.

New watch this week, HR feedback will return. Still learning how to use it. It has a GPS feature but I don´t intend to let it tell me how to run. But it will be nice to change running scenario while doing easy/long runs.

Cheers!

MMS

[TheEd]

new watch = new times



TheEd
ps.. we have just had the King's Day celebration this side

[MMS]

Hi TheEd,

the watch is being very helpful. I´ve been trying new paths at the park, specially this time of the year when it´s very crowded. :tonguepop:

Quick report. Build up Week 3.

5 runs, 48,6km in 5h04min (6:16min/km pace). Including a 5x8min run (5:35min/km pace//155bpm vs 6:30min/km//145bpm pace) and 9km hill work in 58min.

Cheers.

MMS

[TheEd]

how are you finding it, getting into the running quite easily now the cold has gone?

Cheers and enjoy

TheEd

[MMS]

The weather is nice the last days. It's been raining a good part of the day and the temperature is not above 23C at night. But it won't last long. Maybe next month temperatures around 30C will be more frequent. :yes:

And I've been enjoying a lot the easy runs. The running routine is back. Now I added some short bike rides. Home to work and back, 3,5km twice a day (7k total), easy ride.

MMS