Sub 35:00 10km

[TheEd]

the more data we receive the more we are able to help you with detailed advice for you

nice going

TheEd

[NtutuL]

Hi TheEd,

Good 6x1km session today, worked hard, conditions were good, 22C. no wind to speak of. Splits were as follows:

3:19 (HR avg 158; max 169)
-R60 HR min 106
3:19 (HR avg 167; max 175)
-R60 HR min 118
3:19 (HR avg 171; max 177)
-R60 HR min 128
3:18 (HR avg 172; max 179)
-R60 HR min 138
3:18 (HR avg 175; max 180)
-R60 HR min 142
3:19 (HR avg 176; max 181)

Cheers

[TheEd]

if you take the average per km time from this session and x it by 5 and 25 seconds, that is the slowest you should be running 5km in at present

if this time goes below 17 minutes then you on your way to a sub 35

just mentioning it



TheEd

[NtutuL]

I was actually wondering if there's any way to predict future performances from the session. Average of session x 5 + 25s works out to 16:58 I definitely feel like I'm getting closer, and I think the races I've chosen for this cycle and next cycle will be good ones for fast times.

Happy with my development regardless, would have struggled to do a session like this 6 months ago. My toughest session was 3-4 x 1200m with 400-800m slow jog

[TheEd]

the short REST is the secret to both the 2k and 1k session

nice to see you becoming confident

TheEd

[NtutuL]

5km paced run this morning done in 17:30 before settling in for the long haul of watching 2 Oceans (good too see my fellow countrymen taking 1st and 3rd in the men's race, and Caroline Wostman winning, she does morning runs at WITS monday to thursday and I've joined her for a few of them but she's too fast, relentless 4:20/km pace around the hills of Westcliff).

Happy with the run, pacing was consistent, watch splits within 2s of each other and around the 5x2km session pace.

Cheers

[TheEd]

looking good, have you any HR data

TheEd
ps.. I probably can say I miss the old Cape Two Oceans weekend scene

[NtutuL]

Hi,
Unfortunately, couldn't find the transmitter for the HR belt and wanted to get the run in before it got warmer. I'll make to have it next time.

It's been raining today so I don't think heading to the track will be the best plan, can I rather do the 3x5min session instead today?

Cheers

[TheEd]

yes, that should be fine

always best to do the 400m session on a track, so the 3 x 5 minute session is the right call

good stuff

TheEd

[NtutuL]

3x5min session went well yesterday, did 2min recovery jog, session is a bit too easy with 3min, though I was a bit tired from a long day at work so maybe 3min might have been better. Here are my splits with HR data:

5min @ 3:30/km (HR avg 158, max 169)
-2min rec HR min 143
5 min @ 3:30/km (HR avg 169, max 175)
-2min rec HR min 152
5min @ 3:29/km (HR avg 171, max 176)

Still averaged 3:30/km for each rep, though I think for the race I'll aim to go a touch slower than that, more around 3:32/km and try and go for a fast finish finish. The route is flattish for the last 3km so I think leaving something in the tank will help.

This is what the route looks like:


Will update again after the 6x1min tomorrow

Cheers