Sub 40 by 24th March 2013

[Boony]

Build Up Period Day 10 of 21

60mins, last 15min @ 65%

Overall
Time: 60.37
Distance: 10.08km
Pace: 6.01/k
Average HR: 147

Intervals
1. 45.00 @ 6.27/k for 6.98km
2. 15.00 @ 5.05/k for 2.95km
3. 00.37 @ 4.18/k for 0.14km

Felt good to go a bit quicker again

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 82.1kg (1st Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 63[/COLOR][/SIZE]

[Boony]

Build Up Period Day 11 of 21

60mins easy

Overall
Time: 60.57
Distance: 10.16km
Pace: 6.00/k
Average HR: 148

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 82.1kg (2nd Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 63[/COLOR][/SIZE]

[Boony]

Build Up Period Day 12 of 21

5 x 8min @ 75%, 2min easy.

Overall
Time: 50.02
Distance: 9.83km
Pace: 5.05/k
Average HR: n/a

Intervals
1. 8min @ 4.55/k for 1.63km
2. 2min @ 6.29/k for 0.31km
3. 8min @ 4.53/k for 1.64km
4. 2min @ 6.34/k for 0.30km
5. 8min @ 4.53/k for 1.64km
6. 2min @ 6.49/k for 0.29km
7. 8min @ 4.51/k for 1.65km
8. 2min @ 6.33/k for 0.31km
9. 8min @ 4.33/k for 1.76km
10. 2min @ 6.46/k for 0.30km

Went a bit quicker on the last one, but wasn't pushing it or forcing the pace. Good sign?

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.1kg (3rd Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 60[/COLOR][/SIZE]

[Boony]

Build Up Period Day 13 of 21

50mins easy

Overall
Time: 53.54
Distance: 8.66km
Pace: 6.13/k
Average HR: n/a

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.4kg (4th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a[/COLOR][/SIZE]

[Boony]

Build Up Period Day 14 of 21

75mins easy

Overall
Time: 75.03
Distance: 10.77km
Pace: 6.58/k
Average HR: 128

I decided to take it extra easy this morning, long week ahead so didn't want to take too much out of my legs.

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.8kg (2nd Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 60[/COLOR][/SIZE]

[TheEd]

are things going well Boony?

[Boony]

Build Up Period Day 15 of 21

60mins easy

Overall
Time: 62.05
Distance: 10.08km
Pace: 6.09/k
Average HR: N/A - HR monitor went wacky

Yeah, things are going well. Last week was a struggle after my Sunday at the NFL, but I managed to get all the sessions in and am feeling on top of it again.

Resting HR was also way down this morning, a sign that I'm responding to the training?

These are the races I've got booked in

16-Dec-2012 - 5mile
31-Dec-2012 - 5mile
13-Jan-2013 - 5mile
03-Feb-2013 - 5mile
03-Mar-2013 - 5mile
24-Mar-2013 - 10K

Aiming to run sub 40 in the last race, hopefully by then I will have run at that pace in the shorter races so it'll be a case of seeing it through for the extra 2Ks.

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.4kg (6th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 57[/COLOR][/SIZE]

[TheEd]

nice to hear all is good .. the pulse dropping is good as it means that your easy runs at the same hr should provide a faster pace

good foundation to build on

onwards and forwards

TheEd
ps.. you will know where you stand after the 4k time-trial and then after the first 10k cycle you should see significant changes

[Boony]

Ok, so all my easy runs, when I move onto the cycles, need to stay within the 130-140bpm range that I've been using during the last 4-5 weeks?

Looking forward to the 4K time-trial on Sunday, without stating the obvious, this is about just running as quick as I can for the 4Ks right?

:duh:

[TheEd]

not going over 140 for the recovery runs .. the pace / speed will change naturally

for the 4k .. don't start off too fast, as you have not been doing much fast running but do try to build up the speed

you should still have a good 4k

TheEd