Quiquesubway 10k Training

[Quiquesubway]

Hey! Total training time 1:00:05

Warmed-up 17:30
400 @ 1:19.26 w/ 1:01
400 @ 1:26.90 w/ 0:54
400 @ 1:24.54 w/ 1:00
400 @ 1:26.86 w/ 0:55 *sip water
400 @ 1:28.63 w/ 0:58
400 @ 1:27.22 w/ 1:05..
...lost track of time 400 @ 1:30.25
Cooled down 16:00

Had to say i felt great! Gaining back my confidence!

I don't think there's a scheduled 5K-15K for this weekend so I'll probably go out for a relaxed long spin instead!

Cheers!

Q..

[TheEd]

why not a qulity bike session on the Saturday?

Cheers

TheEd

[Quiquesubway]

Sure! Just let me know what to do! Saturday i work, but get off at 3. Sunday i've been invited for a long, but relax ride...maybe 75kms. Should i go?

Woke up early for a ride but used the trainer instead (1hr at low gear between 25-19, 20 mins @ high gear between 21-20 and back to low gear 5 mins)

Will probably run 40 mins later tonight!

[TheEd]

Qui .. currently I will mention to you when to do the quality cycling sessions however I won't be providing the exact sessions

chat to your cycle training partner regarding this

Cheers

TheEd

[Quiquesubway]

Sure! no problem! Fartleks tomorrow. I ran 40 mins just now

[Quiquesubway]

Hey! Sorry for the delay, but i've been busy.

Couldn't do the fartleks since i had to stay working; managed to do 1hr 25 mins trainner before 6am. Friday went for a 55km ride. Saturday off and yesterday went for a 75km through mountains. Will do a 30-40 min easy run today and 30-40min on the trainner (practice transition time) and may want to do either 2000s' or 1000s' on Wednesday or Thursday...what say you? How many reps should i do? Sunday's race is at 6am (5K-40K (flat) and 5K)

Best regards,

Q..

[TheEd]

Try to do the 1000m session on Wednesday the latest

and do the normal session with 60 seconds rest

TheEd

[Quiquesubway]

Perfect! 6 reps then!
Will let you know how i did later
=)

[Quiquesubway]

Hi! We've been under severe weather (flash floods and thunderstorms) these past two days. Today it was clearer and i was able to get to the track safe. Since i want to make a good race Sunday, i did 3 X 1000s' w/ 1:00 rest
20 mins warm-up / 17 mins cool-down

1KM @ 3:45
2KM @ 3:57
3KM @ 3:50

Yesterday i did 40 mins at low gear high rpm!

Best regards,

Q..

[TheEd]

good luck with the weather and hopefully everything is great for the weekend

TheEd