New event challenge

[DaveM40]

Hi TheEd - great idea for Saturday long run.

I could do the last 4k (almost exactly 15 min) at race speed;

21k nice and easy - then 4k at 3.45 to 3.48?

Does that sound ok?

[TheEd]

splendid

:mrburns:

[DaveM40]

Hi TheEd - I did the 2000's today;


interval time / ave hr /max / after rest

1/ 7.12 / 152 / 159 / 110

2/ 7.12 / 154 / 161 / 118

3/ 7.12 / 156 / 163 / 123

4/ 7.12 / 158 / 165 / 127

5/ 7.12 / 160 / 165 / 122 ( again the "relax" factor :jester

Hard but enjoyable workout - I think I was working a bit harder in mind than body to be honest

Resting tomorrow before the long one on Saturday.

Thanks for all your help. It makes such a difference to have a great mentor to get advice from.

[TheEd]

will be interesting to see your relaxed pulse range on the run and what the pulse goes up to when going quicker over the last 4km

enjoy

TheEd

[DaveM40]

Hi TheEd - hope you are having a good weekend.

I did the long run;

25k total in 1:51:58

21k easy - ave hr 132 / ave pace 4.36 - felt good today. The HR included max at 141 on the 2k climb at half way point and was at 127 frequently on the flat during the 1st 10k.

4k at HM pace - ran last 4 in 15:23

3.47 - ave151 / max 156
3.57 - 154 / 158
3.47 - 156 / 161
3.51 - 156 / 159

felt pretty good to be honest. It was on a flat trail into a stiff breeze during the tempo part. I think I lost concentration, due to a low bridge and oncoming dog walkers for a minute during 2nd kilo -explaining the slower split :duh:

Felt good enough to have carried on at the end,which was an unexpected surprise.

Enjoyed this run a lot and will cover 90 kilometers this week.

The 21k race is in 2 weeks. Please could you help with a few questions? How do I train next week (is it normal week 2?) and what is the taper going to look like in week 3?

I enjoyed my post run coffee and cake today :jester:

Many thanks ... Dave

[TheEd]

This is good to read .. 150 - 155 bpm would be a good pulse to have a tempo run at next week

you train as normal but because your development has gone on a good curve we can look at a few more runs at 150 bpm (tempo) particularly over the last 15 minutes of easy runs

I am very chuffed for you Dave as you have been very diligent in your approach and you are getting the results deserved of putting the work in

nice going

TheEd
ps.. the last 2 weeks will feel too easy and you may feel you have to put more work in, you don't you have done the work needed

[DaveM40]

Thanks for the encouragement. I have just followed the programme and your advice :laugh:

Next week looks like this so far;

Monday - 10k easy

Tuesday - 6 x 1k

Wednesday - 10k easy

Thursday - 10k + 15min tempo

Friday - Rest

Saturday - Tempo run (what should I do?)

Sunday - 1 hour easy

Does this sound ok? what distance tempo should I do Saturday?

Thanks for your help.

[TheEd]

Thursday can be 1hr with the last 15 min tempo

Saturday: 10 to 12km tempo, however this will be of a different variety, to be discussed later

TheEd

[DaveM40]

Got that.

I will feedback after 6 x 1000 and discuss saturday tempo then?

dave

[DaveM40]

Hi TheEd - how are things in Sweden? Do you follow the Biathlon in winter? I love - amazing sport!

I did the 6 x 1000 intervals today;

1/ 3.26 / 149 / 154 / 107

2/ 3.26 / 147 / 157 / 110

3/ 3.26 / 149 / 160 / 117

4/ 3.26 / 151 / 161 / 122

5/ 3.26 / 153 / 162 / 126

6/ 3.26 / 154 / 163 / 123

I felt good throughout - no straining and quicker than last time.

What workout should I do for Tempo on Saturday? :please:

Thanks ... D