Sub 36 in 10K

[TheEd]

Albert, you must realise to come down to a 4k time-trial after marathon training and racing is a tough call, a 10k would be easier, so do not feel disheartened

for the first cycle we can look at

3.45 per k to start with .. to give your legs more time in case recovery is still needed ...

then after feedback we can see whether you capable for the 6 x 1k session

you should be happy with the 4k time

so Tuesday is day 1 and Thursday is the 5 x 2k session

are you able to slot into that routine?

Cheers

TheEd

[Albert83BCN]

Thank you very much for the cheers and guidance

I'm a little bit hard on myself regarding my running, you sure have noticed by now, hehehe

It fits perfectly my schedule and really looking forward to it, I will tell you how it went on Thursday

[Albert83BCN]

Good morning TheEd!

Yesterday I did my 5x2000. Felt great during almost the whole session, only in the last interval I had to push it a little bit.

I tried to aim for a 3:45 per km pace as you told me. I read somewhere in the forum that would be nice to have 400m splits so I got rid of autolap and pressed the lap button every time I crossed the starting line.

Problem here is that I'm not used to 400m laps and I got a little bit lost, so I kept a look on average pace per lap from my Garmin 610. When it told me that a 3:45 per km in one lap was done in 1:34 time I tried to aim to do all of them at this time. But when I got home I realized that the Garmin GPS is optimistic on distance and splits are somewhere between 410m and 420m so in the end maybe I ran slower than goal pace instead of faster :duh:. Next time I will calculate the time per 400m lap before leaving home or stick to a full interval lap.

Leaving this aside, nice training! Here it is the link to it:
http://connect.garmin.com/activity/167324134

Summary:

Warm-up: 2.75 Km to get to the track. The track it's on the top of a small mountain and getting there it's a little bit hard on the legs no matter how slow you run. First 5 minutes of the Garmin Heart Rate are a mess, it happens quite often and I don't know why but it settles when running for a while.

Intervals, format is: lap - time per lap - lap distance - avg. pace per lap

[COLOR="Red"]5 1:29.9 0,41 3:40 -> 5 red laps are one 2000m interval
6 1:30.3 0,42 3:37
7 1:32.5 0,42 3:43
8 1:34.2 0,41 3:47
9 1:33.6 0,42 3:42 -> Max. HR 174[/COLOR]
10 1:32.1 0,16 9:20 -> 90" rest, walking. Down to 121 HR
[COLOR="Red"]11 1:31.1 0,41 3:41
12 1:34.7 0,43 3:42
13 1:31.3 0,41 3:44
14 1:34.1 0,42 3:45
15 1:32.1 0,42 3:41 -> Max. HR 178[/COLOR]
16 1:29.2 0,13 11:47 -> 90" rest, walking. Down to 123 HR
[COLOR="Red"]17 1:31.7 0,41 3:43
18 1:31.9 0,41 3:42
19 1:33.4 0,42 3:42
20 1:32.4 0,41 3:45
21 1:32.8 0,42 3:41 -> Max. HR 179[/COLOR]
22 1:29.5 0,12 12:30 -> 90" rest, walking. Down to 124 HR
[COLOR="Red"]23 1:31.6 0,41 3:42
24 1:31.8 0,41 3:43
25 1:32.3 0,42 3:41
26 1:33.5 0,42 3:45
27 1:30.8 0,41 3:43 -> Max. HR 180[/COLOR]
28 1:31.9 0,13 11:47 -> 90" rest, walking. Down to 124 HR
[COLOR="Red"]29 3:04.0 0,82 3:45 -> missed the lap button
30 1:34.0 0,43 3:40
31 1:30.3 0,41 3:43
32 1:32.0 0,40 3:48 -> Max. HR 179[/COLOR]

Cool-down: Another 2.75 Km to get back home.

Total distance: 16.8 Km in 1h17', wow for an interval session!

[TheEd]

this is good data Albert .. will work my way through it

with this session you will learn a great deal about pace judgement and pace delivery .. looks good

will talk more about how to approach things and get you prepared towards racing by receiving the benefits of the session

racing is meant to be a joy in comparison to the 2k session

congrats

enjoy the weekend

TheEd

[Albert83BCN]

Thank you very much for all your guidance, I really appreciate it

Looking forward to the 6x1000 :great:

[Albert83BCN]

Hi TheEd!

Just one quick question: Today I have plenty of time and tomorrow will be a little bit difficult to train since I have many things to do during the day.

I guess I could switch today's and tomorrow sessions? I would do the long 1h30' run this afternoon and the 30' easy run tomorrow morning or evening. Is this ok or is a special benefit from doing the runs on this specific order?

[TheEd]

should be OK for now Albert however when you get to sub 35 minutes we will introduce a quality training session on the Saturday before the Sunday longrun

so there is a reason for the run being on a Sunday

enjoy

TheEd

[Albert83BCN]

Hehe sub 35 it's kind of a dream for me... if I ever get to there thanks to the plans I should build a monument to you :notworthy:

[Albert83BCN]

Today I did the 6x1000 R60" on the track.

I aimed for 3:32 average pace. Starting the first interval I realized It would be difficult to keep up with the goal. Wind was a little bit severe, up to 39 kmph according to the weather, 14 ºC, humidity 60% aprox.

Here's the full data:
http://connect.garmin.com/activity/169151023

And the summary (only the intervals):

Lap - Time - Distance - Avg. Pace

4 3:28.7 1,04 3:21 -> Max. HR 174
5 1:01.4 0,09 10:50 -> Down to HR 143
6 3:32.8 1,05 3:23 -> Max. HR 178
7 1:00.6 0,07 14:18 -> Down to HR 140
8 3:33.1 1,04 3:25 -> Max. HR 180
9 :59.7 0,06 16:07 -> Down to HR 144
10 3:33.2 1,04 3:26 -> Max. HR 181
11 1:01.4 0,05 19:20 -> Down to HR 148
12 3:36.6 1,05 3:27 -> Max. HR 181
13 1:02.2 0,05 23:01 -> Down to HR 150
14 3:35.5 1,04 3:27 -> Max. HR 183

Red laps are the intervals, the other ones are 60" rest walking as planned. Notice the pace seems faster but the lap is also longer on the GPS eyes. I pressed the lap button on the exact 1000m marker (2 full laps and a half on the 400m track) so the time per lap is the real avg. pace per kilometer. The two last laps I dropped my pace a lot since I was already exhausted.

[TheEd]

still a good session Albert .. do be careful in the wind as sometimes the wind can damage the legs a fair amount .. hopefully the legs recover OK

nice going

TheEd