My 21k Training

[TheEd]

nice going Ciaran

onwards

TheEd

[Ciaran]

Thanks. It felt good. I didn't think I would have the energy after a long working day.

I was just looking at the calendar and I know I can't do anything this coming Monday due to work and I probably won't get my 30 mins done tomorrow (Wednesday) If I use that as my rest day (tomorrow) can I move everything one day forward? So that would mean Thursday 5kmPaced, Friday 10km easy, Saturday 5km easy and Sunday the 3x5mins@10km pace.

[TheEd]

try balance things to benefit yourself .. the Day 3 to Day 8 is important to keep that as close to one another as possible

thereafter try to balance things sensibly according to your work routine

onwards

TheEd

[Ciaran]

So I just did the 5km paced and clocked it at 26:36. Felt pretty good and my best 5km time since I broke the 25 minute mark just before my operation so I'm pumped about that.

I'll get the 10km easy in tomorrow and a 30 min on Sunday but then Monday and Tuesday are out. There's a small chance I can sneak in a 30 mins on Tuesday too but I'll play it by ear.

It's more than likely that I'll be away from next Thursday until the following Monday or Tuesday. I might be able to get the time trial in on Saturday or Sunday while I'm away. (In the Alps so I'll count whatever sessions I can get there as high altitude training ) Should I do another 10km on Wednesday since I'll more than likely miss most of the next 10 days?

[TheEd]

good to hear you pleased

pop the 10km in and hopefully you can find time to do some running when you can

onwards

TheEd

[Ciaran]

So I didn't get much done in the last 10 days or so. I was able to squeeze in a 5km and a 10km though which both went well. I did another time trial today and my time has improved, yet I pushed it too much on the first kilometer.

1km - 5:03.32
2km - 5:19.29
3km - 5:26.29
4km - 5:22.31

Avg at 5:17/km. What should my interval targets be now for the upcoming cycle?

[TheEd]

we can look to do 4 x 2k at 5.50 to 6 minutes per K Rest 90 to 2 minutes

the 1k session 10 seconds per k faster, so 5.40 to 5.50

have increased the 2k session to 4, so don't be shocked if the session is tough

TheEd
ps.. enjoy and good luck

[Ciaran]

Hi Ed,

The intervals went really well. The times are as follows...

Lap 1 - 10:48.41
Lap 2 - 10:52.59
Lap 3 - 10:35.33
Lap 4 - 10:24.00

I just got in from the 1hr 45 session and I did 18km dead. I felt very sluggish throughout (a bad nights sleep) yet I knew I could make the 18km today. The first long session a few weeks back was 16.36km at 1:40:44.33. I stopped a little soon as if I had of ran further it would have meant another 4km min. So there's a definite improvement.

I also started using my heart monitor again. Any advice on that? Would you like me to post that data too or is is it a bit early for that kind of info?

Thanks for the support.

[TheEd]

nice .. can only give you confidence after outting in the long runs

sure, on the heart rate data .. pop it up

will be able to correlate things from the feedback

Cheers

TheEd

[Ciaran]

Hey Ed,

Do you know how I can easily export the data from the Garmin Training Center 3.2.1 rather than me having to manually type all the figures up here? The export function gives me all kinds of crazy tables when I use it with Open Office and a text editor and such.

The new Garmin online thing won't work for me just yet either.

I'll keep looking into it but until then I'll just keep doing it the old fashioned way.