Let's try this again...

[TheEd]

21 minutes currently should be fine, there is no need to race the paced 5km .. it is more towards half of intentional 10km race pace

so a 21 minute 5km is a 42 minute 10km

this should give you an idea of the range

TheEd

[wookie]

21 minutes currently should be fine, there is no need to race the paced 5km .. it is more towards half of intentional 10km race pace

so a 21 minute 5km is a 42 minute 10km

this should give you an idea of the range

TheEd

Tried to do 21:00, keeping around 4:05, strong head wind, assumed I kept up the pace, turned around, gave it a bit to take advantage of the wind in different direction although it felt like it was still hitting me (seriously, it always feels like I'm running into the wind), couple check of watch would be 3:58 or 4:05 figured I'd keep that pace and whatever it worked out to be happy with. Looked at my watch at 4.7 km and it was 19: something, thought whoa, can I beat 20:00, went for it and ended at 20:07.

I swear I didn't over push (although I did have to push the whole time) until the last 200 - 300 meters.

Completed 5.00km 20:07 4:01/KM Average HR 172, Max HR 181

1st Rest 90 seconds AHR 156
2nd Rest 90 seconds AHR 127
3rd Rest 90 seconds AHR 117
4th Rest 90 seconds AHR 114
5th Rest 90 seconds AHR 102

Don't feel to bad in my stomach, worried a bit before, had butterflies as it was going to be a hard session and I was nervous about getting sick again, but so far feel fine.

Day 15 I don't quite understand (that's on Monday, today being Friday) it looks like 18 minutes of running
5 mins fast, 1 min slow 5 mins fast, 1 min slow, 5 mins fast, 1 min slow, is that correct or is there something before/after?

Thanks a lot!

Have a good weekend.

Looked at the weather
Said Wind:19km/h Wind gusts: 28km/h

[wookie]

Stomach ended up hurting more than originally thought.

Ouch :taped:

Might not have been as bad as tuesday, but wasn't fun...

[TheEd]

wookie .. OK .. you have to take the rough with the smooth

you gave that a bot of a 'tonk'

focus on recovering thereafter

you have the 'fartlek' session right

the 5 minutes paced is at 10km race effort

this can be a tough session because of the short rest

all quality sessions have a short warm up and warm down

Cheers

TheEd

[wookie]

wookie .. OK .. you have to take the rough with the smooth

you gave that a bot of a 'tonk'

focus on recovering thereafter

you have the 'fartlek' session right

the 5 minutes paced is at 10km race effort

this can be a tough session because of the short rest

all quality sessions have a short warm up and warm down

Cheers

TheEd

HAHA, I have no idea what that bolded part means

Feeling okay this morning. Stomach feels a little off - but will probably be fine by the end of the day.

Should I do my 60 minutes today if I feel fine? Wednesdays 60 mins was fine.

[TheEd]

bot = bit

looks like you ran that harder than you should of

you got a nice time and the then tummy pain

that is the rough with the smooth

nice time = smooth

tummy pain = rough

good to hear you recovered

TheEd

[wookie]

Okay,

Saturday June 19th
Day 13 60 Minutes

Completed 11.57 km, 60:00 5:11 / KM AHR 150 BPM, MHR 158 BPM

Sunday June 20th
Day 14 30 Minutes

Missed (fathers day, long day, lots of commitments)

Monday June 21st (today)
Day 15 3 x 5 mins @ pace, with 1 min easy

5:00 1.24 km 4:02 / km AHR 163 MHR 172
1:00 145.56 M 5:46 / KM AHR 158 MHR 167

5:01 1.24 km 4:01 / km AHR 171 MHR 177
1:00 158.10 M 6:26 / KM AHR 164 MHR 173

5:00 1.23 km 4:03 / km AHR 171 MHR 177


I biked to and from work today.
30 minutes there 16km
45 minutes home 16km

One is a lot of downhill, obviously the opposite on the way home.

Thanks

[TheEd]

good to see the routine coming along nicely

TheEd

[wookie]

good to see the routine coming along nicely

TheEd

Okay - I missed the 40m run yesterday, was tired from the bike to work (first day on my bike in a month) and the 5minx3 session. Figured it was better to take a day off. About to head out for my 30 min run, last run before race day :yikes:

Have two questions.

1. Turning around - I'm going to need to turn around during my 10km race. On the 1km x 6 days or 2km x 4 days I obviously change direction in the rest time. On the 5 km day I had to turn around, complete 180, and I did during the 3x5 min session day during the 5 min session (grasping a pole to spin around and keep pace haha). Any suggestions for what to do, or how much energy/time is wasted doing a 180?

2. What pace should I be going for? 41:00 and if I feel good near the end try to kill it?

3. (yeah, I only said 2 :mmm can I swim or ride to work tomorrow (thursday), race being on friday?

Thanks

[TheEd]

first off take a rest day before the race, you have nothing to gain by exercising before the event

as for the 180 pole, rather play it safe and make the turn safely without trying to go as fast as you can

4.05 per k gives a 40:50 time for 10km

Hope this helps

TheEd