Sub 40 Min Training

[ihenman]

Great workout this morning for the 5 X 2k. It was a lot earlier then I am used to doing interval workouts (about 6 AM) but none the less I'm starting to get the hang of this session.

1 - 8:07
2 - 7:49
3 - 7:57
4 - 7:52
5 - 7:58

The odd numbered intervals had a long drawn out elevation gain while the even numbered ones had the opposite elevation drop.

I went out with what I felt was about 10K intensity on the 1st one, then picked it up a bit when I say the result. I felt a bit foggy during this one anyways as it was early.

While the times don't show it I feel this was my most consistent go at this 5 X 2K session yet.

The last one was burning hard for the final 400-500 yards

-Ian

[TheEd]

nice session, the major process of success with this session is achieving the state of concentration and consistency which you can build on

this is the one major session that tells you exactly where you stand with your 10km speed

so achieving consistency in this session can only lead to good things

nice going

TheEd

[ihenman]

Just an update had my long run on Sunday which was 18 k, then a long 10k hike with dogs an wife on Monday, easy 10k yesterday and my 6x1k today.

Reps were

1- 3:50
2- 3:42
3- 3:45
4- 3:44
5- 3:46
6- 3:47


These felt awesome did them at the track and my av hr was down quite a bit.

Progress is being made. Or maybe it was just the new shoes.

Ian

[TheEd]

definite improvement .. must be most satisfying

take care

TheEd

[ihenman]

Had posted some questions, but have removed them as I was getting too far ahead of myself

[TheEd]

good stuff .. nice to be forward thinking but be careful of not creating unnecessary expectations

you coming along well

TheEd

[ihenman]

Training Update: have been following along with the cycle for the past 7 days except for the 5 K paced. I skipped that workout b/c my wife and I had a long hike planned with our dogs for the day (family first .

60 Minutes on Monday
Off Yesterday
and 6 X 600 M today (modified version of the 10 x 400M)

Just wanted to give you my #'s on those intervals and see how they looked. I jogged (slowly) the 200M b/w reps but it did give me quite a bit of recovery. The workout was tough though, the 600M makes it that much more of a challenge VS the 400 M.

REP1 - 2:08 - REST 1:12
REP2 - 2:09 - REST 1:21
REP3 - 2:08 - REST 1:26
REP4 - 2:09 - REST 1:23
REP5 - 2:08 - REST 1:29
REP6 - 2:09

Going to finish out the week ( 40 min tomorrow and Fartlek Friday) and either do a time trial on Sunday, or maybe just start my last cycle before my next 10K race. I don't have a race lined up for the end of this cycle.

-Ian

[TheEd]

a 5 to 8km 'tonk' should be fine for end of cycle .. you can even do a 4km if you want to set yourself and new marker .. for the future 600m session you could make it a 2 minute recovery without picking up the speed for the 600

cheers

TheEd

[ihenman]

So a 4 K @ what I feel would be race pace for that distance? I think a harder 5-8K would be good as I don't want to change anything as far as training paces go before the race I have 3 weeks from this Sunday.

That will give me one more 3 week cycle at the same paces I've been doing and also give me another crack at getting a consistent feel around the 7:50 mark for the 2000's.

[TheEd]

we wouldn't change the pace of the sessions before the next 10km race, it is to give you further options



TheEd