12-01-2010, 04:11 PM
Thanks The Ed, here is the data;
Times hr ave / max
1k - 3.40 - 151 / 170
2k - 3.40 - 161 / 166
3k - 3.50 - 163 / 166
4k - 3.49 - 162 / 164
5k - 3.55 - 163 / 165
6k - 3.43 - 163 / 164
7k - 3.50 - 165 / 168
8k - 3.46 - 166 / 169
9k - 3.44 - 167 / 170
10k - 3.43 - 170 / 173
Total 37.40 (hr ave 163 / max 173) - run on a flat open course (old military airfield) but in high winds. This was on 21-11-2009. I have raced since but only cross country in awful conditions - so this data I guess is not too useful. I can run 6 days most weeks and also do a strength session.
What do you think my interval paces should be? My Goals for 2010 summer is sub 37 10k, with sub 80 1/2 in autumn. My first Planned 5 x 2000 is for 28th January. Also what HR's should I run the easy runs at? I have a habit of doing these a bit too hard and getting rather tired :duh: My max recorded hr is 175 , resting HR 49 (ave Dec / Jan).
Many thanks to you for doing this for us all. Let me know if you need any more data. All the best
Times hr ave / max
1k - 3.40 - 151 / 170
2k - 3.40 - 161 / 166
3k - 3.50 - 163 / 166
4k - 3.49 - 162 / 164
5k - 3.55 - 163 / 165
6k - 3.43 - 163 / 164
7k - 3.50 - 165 / 168
8k - 3.46 - 166 / 169
9k - 3.44 - 167 / 170
10k - 3.43 - 170 / 173
Total 37.40 (hr ave 163 / max 173) - run on a flat open course (old military airfield) but in high winds. This was on 21-11-2009. I have raced since but only cross country in awful conditions - so this data I guess is not too useful. I can run 6 days most weeks and also do a strength session.
What do you think my interval paces should be? My Goals for 2010 summer is sub 37 10k, with sub 80 1/2 in autumn. My first Planned 5 x 2000 is for 28th January. Also what HR's should I run the easy runs at? I have a habit of doing these a bit too hard and getting rather tired :duh: My max recorded hr is 175 , resting HR 49 (ave Dec / Jan).
Many thanks to you for doing this for us all. Let me know if you need any more data. All the best