Post injury - wanting sub 40min

[TheEd]

start at 4.15 for the first 1k and see how you feel the last 2k

enjoy

TheEd

[dale_8888]

TheEd,

19 Mar: Easy 30min (day 6 of program)

km pace av HR max HR
1 | 5:48 | 137 | 150
2 | 6:05 | 150 | 160
3 | 5:50 | 149 | 155
4 | 5:38 | 152 | 157
5 | 5:40 | 150 | 155
X | 5:21 | 156 | 173

5.36km, 30:57, HR 148

20 Mar: easy 10km (day 7)

km pace av HR max HR
1 | 6:15 | 131 | 151
2 | 6:15 | 142 | 158
3 | 6:24 | 142 | 153
4 | 6:16 | 147 | 161
5 | 6:11 | 146 | 156
6 | 6:12 | 146 | 151
7 | 6:13 | 148 | 161
8 | 6:14 | 146 | 151
9 | 6:13 | 149 | 155
10| 6:01 | 151 | 160
X | 5:13 | 162 | 175

10.79km, 1:06:21, HR 145

21 Mar: 6x1k R60 (day 8)

int pace av HR max HR rest HR
1 | 4:08 | 169 | 184 | 131
2 | 4:08 | 172 | 182 | 137
3 | 4:12 | 177 | 185 | 138
4 | 4:10 | 175 | 184 | 143
5 | 4:09 | 178 | 186 | 143
6 | 4:07 | 179 | 189 | 143

22 Mar: easy 30min (day 9)

km pace av HR max HR
1 | 5:46 | 137 | 177
2 | 6:05 | 142 | 158
3 | 6:07 | 141 | 153
4 | 6:01 | 143 | 153
5 | 6:10 | 147 | 165
X | 6:19 | 149 | 152

5.04km, 30:25, HR 142 - HR monitor was spiking quite badly.

23 Mar: Rest (day 11), missed day 10 to adjust for the Saturday race, I only realised it on this day...oops!

24 Mar: 5km paced (day 12)

km pace av HR max HR
1 | 4:13 | 166 | 180
2 | 4:15 | 176 | 179
3 | 4:14 | 178 | 180
4 | 4:11 | 180 | 183
5 | 4:09 | 180 | 184

5.00km, 21:01.17

Report: So I am starting to do the 140 HR again coz it's fun and it actually feels AWESOME when I finish! The 1km were a disaster and a culmination of my attitude, training and eating of the last couple of weeks and I would like to apologise for wasting your time for that!

The 5km, ended up feeling like a race. After about 2km my calves started to get tight but not from running on my toes. I think I may be dehydrated, I've been drinking lots of water but I have not been taking any electrolytes for a few months now. Do you think this may be the case?

Anyway, now I have a starting point to work from and I have just lowered my expectations for the weekend as well...

[TheEd]

Hi Dale, if you break down the expectations and accept you currently at 21 minutes for 5km .. then we have something to build upon

do not feel demotivated

onwards and forwards

TheEd

[dale_8888]

TheEd,

25 Mar - 1 hr easy

km pace av HR max HR
1 | 5:47 | 142 | 172 --- monitor spike
2 | 6:25 | 143 | 154
3 | 6:17 | 144 | 152
4 | 6:19 | 145 | 153
5 | 6:24 | 147 | 151
6 | 6:24 | 146 | 150
7 | 6:24 | 144 | 148
8 | 6:38 | 144 | 146
9 | 6:54 | 141 | 144
10| 7:05 | 142 | 149

10.0km, 64:41, 6:28/km, HR 143 --------is this HR ok or would you like it lower? I enjoy running around 6:30 rather than 7:00/km, hopefully HR will drop over time???

26 Mar - 30min easy

km pace av HR max HR
1 | 6:30 | 138 | 156
2 | 6:09 | 146 | 154
3 | 6:12 | 147 | 155
4 | 6:00 | 148 | 153
5 | 6:01 | 151 | 154

4.99km, 30:47, 6:10/km, HR 145 ---- this was a bit too fast.

27 Mar - 10x400m

int time pace av HR max HR rest HR
1 | 89.9 | 3:45 | 162 | 183 | 131
2 | 90.7 | 3:47 | 167 | 180 | 131
3 | 90.0 | 3:45 | 170 | 182 | 140
4 | 90.6 | 3:46 | 172 | 182 | 135
5 | 89.4 | 3:43 | 173 | 184 | 144
6 | 91.2 | 3:48 | 173 | 184 | 142
7 | 89.1 | 3:43 | 180 | 185 | 140
8 | 89.7 | 3:44 | 177 | 187 | 144
9 | 89.6 | 3:44 | 175 | 184 | 149
10| 88.8 | 3:42 | 173 | 183 | 146

I did this one a little bit slower than I have before as I recognise that the 86 seconds is for someone also doing 3:50-3:55 for 1km intervals which I am not capable of so I aimed for 3:45-3:50/km as that is closer to my 3km capabilities as opposed to 3:35/km!

Thoughts?

[TheEd]

your easy pulse ranges are looking good at present .. you breaking it down and showing you are willing to work more slowly towards your goals

patience is the key here while creating consistency

the 400m session was sensible, though currently you may be running your 1k session too quickly considering you at a 21 minute 5k currently

21:15 is 4.15 per k .. so to start with your 1k session should be around 4.05

your 2k session around 4.15 per k

what swimming and cycling are you doing currently?

TheEd

[dale_8888]

I don't understand what you mean when you say I do the 1km session too quick. The last session I think I averaged around 4:10/km ? But you say aim for 4:05/km.

I have pretty much stopped swimming for the time being as I want to wait until I finish course and get in a stable location so I can start a squad. Cycling I was trying to do around 30-60min easy with the occassional interval but it's been sproadic at the moment and 2 weeks ago I only did 120km, last week was 30km as I was away and this week has only been about 20km so far as well.

So my training volume has been slashed and more or less ONLY doing the running. Crazy for me I know. When I start course in May I will pretty much have no time for anything other than running and maybe the occassional week day ride and a weekend ride or two, so no overtraining from that perspective.

[TheEd]

from the pace of the 400's converted to a 1000m session .. so if you were doing 1000's at the converted pace it would be too quick .. trying to keep the reins on your enthusiasm

regarding your swimming and cycling

when you do ride, try to focus on technique and the correct way of spinning to develop a foundation for future training

TheEd

[dale_8888]

Also,

For the Fartlek on Thursday what paces/HR should I be aiming for in the 6x 1min fast / 1min easy???

I was thinking 4:00min/km / 6:00min/km???

How difficult is the session supposed to be?

[dale_8888]

Hey TheEd,

Some more progress

28 Mar - 40min easy

km pace av HR max HR
1 | 6:05 | 136 | 145
2 | 6:14 | 142 | 149
3 | 6:23 | 144 | 151
4 | 6:25 | 145 | 150
5 | 6:23 | 145 | 149
6 | 6:29 | 145 | 151
X | 6:22 | 148 | 149

6.38km, 40:24, 6:20/km, HR 143

29 Mar - Fartlek

W/U - 1.58km, 10:01, 6:20/km, av HR 140, max HR 153

int pace av HR max HR rest HR
1 | 4:00 | 158 | 167 | X
2 | 5:41 | 162 | 167 | 156
3 | 3:50 | 165 | 173 | X
4 | 5:34 | 168 | 174 | 161
5 | 3:44 | 171 | 176 | X
6 | 5:42 | 168 | 176 | 158
7 | 3:50 | 171 | 179 | X
8 | 5:40 | 173 | 178 | 167
9 | 3:48 | 174 | 180 | X
10| 5:43 | 174 | 181 | 167
11| 3:46 | 174 | 180 | X
12| 5:49 | 175 | 181 | 166

C/D 1.26km, 8:18, 6:34/km, av HR 149, max HR 165

I didn't really know how to do the fartlek so I just ran the 'on' part comfortably fast. I did 1min fast, 1min slow as is suggested. Not sure if this I did this right. It wasn't too hard but it was more fun and felt good.

Looking forward to the rest tomorrow followed by the sprint tri on Saturday. Got a bit of a drive for myself tomorrow... 6 hours

Will report when I get back!

[TheEd]

Hi Dale, the 6 x 1 minute fast / 1 minute slow is a session aimed at the feel good factor

the 1 minute fast is normally at the anticipated race pace

so if you racing a 10km then the 1 minute is at anticipated 10k pace, if it is a 5k race then the 1 minute is at 5k pace

this session is meant to have you finishing wanting to race

Cheers

TheEd