Sub 35:00 10km

[NtutuL]

Just finished my long run:

20km (1:33:40) @ 4:41/km avg HR 146

Just a little bit over 90 minutes but I wanted a round number for the sake of my OCD with my log book!

[TheEd]

let's see how the 1k session goes tomorrow

onwards

TheEd

[NtutuL]

Not the strongest feeling 5x1km session, but about on a par with the last cycle, cumulatively 2 seconds quicker. This is probably the first time I've had a better 5x2km session in a cycle !

3:19 (Avg HR 162; max 169)
-R60 min HR 121
3:18 (Avg HR 169; max 178)
-R60 min HR 138
3:18 (Avg HR 173; max 179)
-60 min HR 140
3:18 (Avg HR 174; max 180)
-R60 min HR 146
3:19 (Avg HR 176; max 181)
-R60 min HR 143
3:19 (Avg HR 177; max 181)

[TheEd]

lets see how you recover from now onwards

something of interest: Thoughts behind the Programs

http://www.time-to-run.com/theed/10k-tra...e-programs

hopefully this is also helpful

TheEd

[NtutuL]

Thanks for the link, interesting read. Clarifies some questions I was probably going to end up asking Looking forward to progressing through the program. Planning do the buildup in may after the current cycle regardless of the time I achieve in my last race.

Did a very easy 40min today, average pace 5:05/km and average HR 136, more of a stroll. Will do any easy 60min tomorrowmorning, running with some friends from WITS. This gives me 48 hours to rest up until the 5km paced run on Saturday morning.

Cheers

[NtutuL]

Not a smart 5km paced run this morning. Legs felt surprisingly good at the start and I didn't rein myself in. Ended up running 17:20 (Avg HR 170, max 178), not a 5km effort but not 10km either, would have paid with interest if that was a race.

Splits:
3:26 (avg HR 156, max 166)
3:26 (avg HR 169, max 173)
3:26 (avg HR 174, max 177)
3:30 (avg HR 175, max 177)
3:32 (avg HR 176, max 178)

Interestingly, I got a new watch (Garmin 620) that gives me 'Running Dynamics' data in addition to HR data when I wear the belt, that's cadence, vertical oscillation and ground contact time. My average cadence for the run was 191 spm.

So from here it's just the rundown to the 15km race on 3rd May, I think I can challenge my PB, 55:41 (I lost time when my shoelace got untied at 13km that day), and I believe on a good day I can go under 55:00. That's my goal, 3:40/km and see what happens.

Have a good weekend

Cheers

[TheEd]

are you going to do the 400's or a different session?

TheEd

[NtutuL]

The plan was to do the 400s but my son is ill so I'm home nursing the toddler. Given that the race on Sunday is a 15km what's the ideal substitute. Was really hoping to do the 400s, feeling a bit flat and feels like a lack of that little bit of faster running at 3km pace. And on that note, with the race being on Sunday what should I do on Friday? Or do I leave that as a rest day and do something short on Saturday?
Cheers

[TheEd]

3 x 5 minutes @ 15k pace with 2 to 3 minutes easy in-between

training is done for the event, now to feel good

run 30 minutes easy tomorrow, and then move the sessions from the program Wednesday to Thursday, so Friday is 6 x 1 min fast / slow

cheers

TheEd

[NtutuL]

Did the 3x5min on Tuesday at 3:40/km. Feels a heck of a lot more comfortable than 10km pace, actually found myself losing concentration at times from how comfortable it was though I'm sure it will be very different 12km into the race! Yesterday ran 6.5km and will do a gentle 10km this evening.