New event challenge

[DaveM40]

Hi TheEd - I managed the 5k pace intervals today - on treadmill due to weather - all done fine;

1/ 3.35 - (ave hr 152 / max 157 / after rest 110)
2/ 3.35 - (148 / 159 / 112)
3/ 3.35 - (151 / 160 / 115)
4/ 3.35 - (153 / 163 / 121)
5/ 3.35 - (154 / 163 / 123)
6/ 3.35 - (155 / 163 / 122)

This felt a lot smoother than last time. HR's at a nice level - should be able to improve a bit next time. I quite like to do these (and the 5 x 2000) sessions on the treadmill as I control the pace better - is it ok to run them on TM again?

Thanks ... Dave

[TheEd]

from a training perspective treadmill running provides consistency for training, so it is most welcome

you mention your session was smoother and I suspect that at 166 bpm would be your optimum training for this session indoors

which 'could' equate to around 3.32 per k ..

outdoors your pulse would be slightly elevated to 166 at 3.35 per k

all in all ... this is a decent session and good to hear it was smooth

Cheers

TheEd

[DaveM40]

Hi ThEd - thanks again for the useful feedback. I think you are right about the sessions - I will progres this towards 3.32 on the TM next time. HR 166 would be hard, but not "eyeballs hanging out" type intensity - spot on for a 5k pace session I guess. :tourist:

Many thanks again for your wisdom and support

[TheEd]

At a guesstimate, I suspect at 3.32 per k the pulse would go up to 166

if you achieve 3.32 and the pulse does not reach 166 it would be most interesting, it would also be of interest to see what occurs with your recovery pulse

a pleasure as always

TheEd

[DaveM40]

Hello TheEd - greetings again to you in Sweden!

I did the planned 5K tempo today on almost the same course as last time and in perfect conditions; 18.41 - ave hr 163 / max 167

I am very pleased with this as the course I chose had slightly more uphill than last time. I did work a bit harder by the HR readings, but shaved 14 seconds off last time out.

I should cover 72 kilos this week after tomorrows run.

I will do 10 x 400 Monday / fartlek Wednesday and race 10k Saturday. urf:

[TheEd]

nice going .. one thing

where are you doing your 400m session, please?

Thanks

TheEd
ps.. weather improving this side and the snow melting, hope to go for a waddle tomorrow

[DaveM40]

Hi TheEd - I do my 400's at the town athletics track. Usual synthetic surface etc - I do try to vary the lane for each rep to keep it a bit more interesting

[TheEd]

OK great .. a few runners have had problems when doing the session on the road and the 10 x 400m session was never meant to be run on tarmac or pavement

tartan was always the intention

Cheers and keep up your good work

TheEd

[DaveM40]

Hi TheED - thanks for all the feedback. Today I did the 10 x 400;

No HR readings today as I forgot the monitor :duh::duh::duh:

1/ 77.0
2/ 78.0
3/ 76.4
4/ 76.7
5/ 75.7
6/ 76.9
7/ 76.1
8/ 76.7
9/ 76.9
10/ 76.2

ave pace 76.7 - I felt pretty smooth and relaxed most of the workout - getting a bit tired last 3 reps as is usual - but not feeling bad at all. Good conditions at the track today - sunny / mild / breeze :great:

Sorry about HR readings - will pack kit better next time ...

[DaveM40]

Hi TheEd - hope you are well. Good to see you have been out running again.

I ran the 10k today;
36.36 in good conditions ona flat course. I am pleased with this as it is a big new PB (37:40 last time in windy weather)

I felt good all the way round and finished strongly urf: Details as follows -

1k 3.35 (151 / 161)
2k 3.39 (158 / 160)
3k 3.46 (162 / 163)
4k 3.39 (162 / 163)
5k 3.40 (162 / 165)
6k 3.47 (164 / 165)
7k + 8k 7.22 (164 / 166)
9k 3.38 (163 / 165)
10k 3.24 (166 / 169)

Nice easy few days running now. 5 X 2000 on Thursday :p

Thanks for the great training program and advice. Its really helping me progress and I am really enjoying it. :yes: