26-04-2009, 07:08 PM
Hi thanks for the quick response. I completed the sub50min 10k prog and on day 19 ran a 5k race and PB'd at 22.34 (29/03/09). I then started the prog again but moved the times to half way between the sub50 and sub45 and on day 19 did a 10k time trial and posted the PB of 45:51 (19/04/09). I then started the sub45 in full and have today (Day3) knocked out the 4x2k's (murder!) as follows:
Lap/AvgPace/AveHR/MaxHR
1/4:21/167/179 slight decline
2/4:24/184/190 slight incline
3/4:20/178/186 slight decline
4/4:31/181/190 slight incline
My 405 showed average pace including the rests which was rubbish so I couldn't see my pace so just ran, pretty good considering that.
I've got my next 10k race on 12/5 (Day19). Do you still need me to do the 4k?
Lap/AvgPace/AveHR/MaxHR
1/4:21/167/179 slight decline
2/4:24/184/190 slight incline
3/4:20/178/186 slight decline
4/4:31/181/190 slight incline
My 405 showed average pace including the rests which was rubbish so I couldn't see my pace so just ran, pretty good considering that.
I've got my next 10k race on 12/5 (Day19). Do you still need me to do the 4k?