22-05-2016, 04:29 PM
I have just done a 10k race which my Garmin measured 10.19K. It was on flat roads in very hot weather with a strong breeze.
HR: 156 AVââ¬â¢, 162 MAXââ¬â¢
PACE: 7mins 7secs per mile AVââ¬â¢
(1st K) 4.17 then miles:
6.56, 6.58, 7.03, 7.12, 7.33
(last K) 5.09
I hit my lap button in error so that is why I have had to log the 1st and last K.
TOTAL TIME 45mins 8secs
I was hoping to run the race at 7min/mile. However, as you can see I started well and then slowed down from about 5.5K. I could feel my legs getting heavier and heavier as my breathing became more laboured. That was when we started to hit the strong breeze head on but I was still not feeling good.
My next race is another 10k on Sunday 5th June, so only two weeks today.
With that race in mind and the start of my thread what do you think of me doing the following this week Ed
Mon 23 May 30min easy run
Tue 24 May DAY 01 60 to 70min easy distance
We' 25 May DAY 02 30min easy run
Thu 26 May DAY 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Frid 27 May DAY 04 Rest
Sat 28 May DAY 05 longest run ââ¬â ââ¬Ëtime on feetââ¬â¢ up to 1Hr 30min
Sun 29 May DAY 06 easy day of 30min running
Mon 30 May DAY 07 easy day of 30min running
Tue 31 May DAY 08 start with 6x1k R60 ââ¬â 90 4min 10 to 4min20 L
Wed 1 June DAY 09 easy day of 30min running
Thur 2 June DAY 10 easy day of 1hr running
Frid' 3 June DAY 11 easy day of 40min running
Sat' 4 June DAY 12 Rest
Sun 5 June DAY 13 10K RACE
As you can see I have only changed day 11 to 13 inclusive and have not added any swimming or cycling. Can you suggest anytime in the next 13 days where I could fit in one of the cycling or swimming sessions that I mentioned at the start of my thread?
Thanks
D
HR: 156 AVââ¬â¢, 162 MAXââ¬â¢
PACE: 7mins 7secs per mile AVââ¬â¢
(1st K) 4.17 then miles:
6.56, 6.58, 7.03, 7.12, 7.33
(last K) 5.09
I hit my lap button in error so that is why I have had to log the 1st and last K.
TOTAL TIME 45mins 8secs
I was hoping to run the race at 7min/mile. However, as you can see I started well and then slowed down from about 5.5K. I could feel my legs getting heavier and heavier as my breathing became more laboured. That was when we started to hit the strong breeze head on but I was still not feeling good.
My next race is another 10k on Sunday 5th June, so only two weeks today.
With that race in mind and the start of my thread what do you think of me doing the following this week Ed
Mon 23 May 30min easy run
Tue 24 May DAY 01 60 to 70min easy distance
We' 25 May DAY 02 30min easy run
Thu 26 May DAY 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Frid 27 May DAY 04 Rest
Sat 28 May DAY 05 longest run ââ¬â ââ¬Ëtime on feetââ¬â¢ up to 1Hr 30min
Sun 29 May DAY 06 easy day of 30min running
Mon 30 May DAY 07 easy day of 30min running
Tue 31 May DAY 08 start with 6x1k R60 ââ¬â 90 4min 10 to 4min20 L
Wed 1 June DAY 09 easy day of 30min running
Thur 2 June DAY 10 easy day of 1hr running
Frid' 3 June DAY 11 easy day of 40min running
Sat' 4 June DAY 12 Rest
Sun 5 June DAY 13 10K RACE
As you can see I have only changed day 11 to 13 inclusive and have not added any swimming or cycling. Can you suggest anytime in the next 13 days where I could fit in one of the cycling or swimming sessions that I mentioned at the start of my thread?
Thanks
D