SUB 40 10K TT, What next?

[TheEd]

Hi Kyuss .. go through the current cycle and at the end of this week we can look towards the race

hope that helps

TheEd

[Kyuss]

Hello Ed,

Shape is coming, the shape is coming!
Had a blast on the 6 x 1000m today, it's a really fun interval session, my favorite i guess.
All intervals went well, the 5th was the slowest where i probably could have run faster but i stayed in controll and saved some power for the last one.

4th May, 6 x 1000m:
Resting HR in the morning: 46 bpm
Totals: 47:15 min / 10,01 km/ 4:43 m/km

Warmup: 10:54 min / 5:25 / Some strides on the end

1st: 3:34 m/km / 152 bpm ave / 172 bpm max
60sec rest, 152 bpm ave.

2nd: 3:36 m/km / 170 bpm ave / 181 bpm max
60 sec rest, 162 bpm ave.

3rd: 3:38 m/km / 174 bpm ave / 182 bpm max
60 sec rest, 163 bpm ave.

4th: 3:37 m/km / 175 bpm ave / 185 bpm max
60 sec rest, 168 bpm ave.

5th: 3:42 / 176 bpm ave / 186 bpm max
60 sec rest, 168 bpm ave.

6th 3:36 / 179 bpm ave / 187 bpm max

Warmdown: 9:32 min / 147 bpm ave.

3rd May Easy 10km:
10:01 km / 57:44 min / 5:46 m/km / 132 bpm ave.

Peace
Kyuss

[TheEd]

Kyuss .. a very nice session .. keep things together now .. Day 3 to Day 8 has shown great promise and improvement

a warning in advance .. be careful with the 5k paced run that it doesn't become too quick

you must be excited by this session

on we go TheEd

[Kyuss]

Thanks,

My biggest consern is to run to fast on the 5k paced now, i hope that i can hold back and not run faster than 3:52 m/km - 3:55 m/km.
Looking forward.

Best regards
Kyuss

[TheEd]

Hi Kyuss, start off slowly and then build-up the pace .. finish strong without blowing up and all should be good

TheEd

[Kyuss]

Hi TheEd,

Got some more training data for you

5th May, Easy road bike:
1H:02M:15S, 27,83 km, 303 m elev, 130 bpm.

6th May Easy run:
58M:37S, 10,82 km, 5:25 m/km, 140 BPM

7th May, Off day.

8th May, 5k paced:
Resting hr: 47 bpm
13M:39S, 2,50km WarmUp

5K Paced:
19M:28S / 5 km / 3:54 m/km / 178 bpm.
Splits:
1, 3:55 / 164 bpm / Max 176 bpm
2, 3:55 / 176 bpm / Max 181 bpm
3, 3:53 / 180 bpm / Max 184 bpm
4, 3:55 / 183 bpm / Max 186 bpm
5, 3:49 / 188 bpm / Max 192 bpm

I ran pretty much how i planned to run, around 19:30 but not slower.
It felt decent i guess but i was prepared for it to feel a little easier than it was, i started the run later than planned and it was a little over 4 hours since my last meal.

Followed by a:
16M:52S, 2,79km WarmDown

[TheEd]

looks to be a decent bit of training Kyuss

what have you planned for this coming weekend

TheEd

[Kyuss]

Last week i ended up with 51,6 km of running (4H:33M) and about 60km cycling (2H:13M).

Since my real race is not before 5th June, i'm thinking it could be better to not go 'all out' on anything on saturday, but it would also be fun with a hard 5k..
I have been playing with the tought of doing just a long tempo run around 15km too.

Your experience are greatly appreciated, so if you can give me advice for the upcoming weekend i would be glad.

Have a nice day.
Best regards
Kyuss

[TheEd]

Hi Kyuss, the 5k plan should fit right in

treat it as a race and prepare accordingly, so you get used to roll of the program cycle

on we go TheEd

[Kyuss]

Hi Ed,

5k it will be then.
What average pace should i aim for on this 5k based on what you have seen of my training?


10th May, easy run.
31m:00s / 5:15 m/km / 86m elev / 143 BPM

11th May, 11 x 400m.
400m Splits:
1 / 1:17 / 3:14 m/km / 160 bpm / 170 bpm max
60 sec rest, 154 bpm.
2 / 1:24 / 3:30 m/km / 160 bpm / 172 bpm max
60 sec rest, 153 bpm.
3 / 1:24 / 3:31 m/km / 163 bpm / 174 bpm max
60 sec rest, 154 bpm.
4 / 1:24 / 3:30 m/km / 164 bpm / 177 bpm max
60 sec rest, 155 bpm.
5 / 1:24 / 3:30 m/km / 164 bpm / 175 bpm max
60 sec rest, 157 bpm.
6 / 1:26 / 3:35 m/km / 164 bpm / 175 bpm max.
60 sec rest, 157 bpm.
7 / 1:25 / 3:33 m/km / 165 bpm / 176 bpm max.
60 sec rest, 158 bpm.
8 / 1:25 / 3:34 m/km / 165 bpm / 177 bpm max.
60 sec rest, 161 bpm.
9 / 1:24 / 3:32 m/km / 167 bpm / 178 bpm max.
60 sec rest, 162 bpm.
10 / 1:26 / 3:37 m/km / 168 bpm / 177 bpm max.

2 min break with some water and then bonus round:
11 / 1:08 / 2:52 m/km / 175 bpm / 180 bpm max.

The first 10 400m reps felt moderate-hard and i felt i could give more but i tried to keep the program pace (86 sec), the last rep was hard.