Sub 40 by 24th March 2013

[Boony]

Boony, are you not able to slot a 4k time-trial in some where

it would be good to have a bit of a burn if you get a chance

enjoy the weekend

TheEd
ps.. you have been training well for quite a while

Cheers TheEd, I'm feeling good with the training at the mo.

I'll do a 4K time trial on Friday then instead of a normal 60min run.

Boony

[TheEd]

great .. look forward to seeing the feedback

enjoy

TheEd

[Boony]

Sub 40min 2 week cycle day 10 of 14

60mins easy

Overall
Time: 61.19mins
Distance: 10.06km
Pace: 6.06/k
Average HR: n/a

Cheers,

Boony

Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.8kg (22nd Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a

[Boony]

Sub 40min 2 week cycle day 10 of 14

4K Paced Run

1K 4.26
2K 4.35
3K 4.29
4K 4.17

Total Time 17.47 @ 4.27/K

That felt tougher than it should of done I think, glad I did this instead of another 60min easy though.

No running now until Monday, and start of a new cycle on Tuesday.

Cheers,

Boony

Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.3kg (22nd Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a

[TheEd]

good to get that out the way then

enjoy

TheEd

[Boony]

Sub 40min 2 week cycle day 14 of 14

60mins easy

Overall
Time: 62.14mins
Distance: 10.16km
Pace: 6.07/k
Average HR: n/a

Cheers,

Boony

Start Weight: 87.5Kg (6th Oct)
Current Weight: 82.2kg (26th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a

[TheEd]

which cycle are you doing from this week?

what have you got planned?

TheEd

[Boony]

which cycle are you doing from this week?

what have you got planned?

TheEd

Hi TheEd,

was planning on a full 3 week cycle, ending with a 5mile race on the 16th Dec.

For the quality sessions I was thinking (based on last weeks times)...

5x2K @ 4.20-4.25 per km
6x1K @ 4.00-4.05 per km
5K paced @ 22.15mins-22.30mins
10x400m @3.50-3.55 per km (based on my 6x1K pace)

Then for the race I'll look to run it at 4.20-4.25 per km, with a quicker final km.

There's a bit of a difference between my 2K pace and 1K pace, but I'm just going on my previous pace.

How is that sounding?

Cheers,

Boony

[Boony]

Sub 40min 3 week cycle day 1 of 21

60mins easy

Overall
Time: 61.54mins
Distance: 10.18km
Pace: 6.05/k
Average HR: n/a

Cheers,

Boony

Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.6kg (27th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: n/a

[TheEd]

I must admit, I have been watching the weight goal as you put a date to it .. been most interesting seeing the fluctuations ( [SIZE="1"]which is normal[/SIZE] ) and only because you set a date to the goal


re this:

5x2K @ 4.20-4.25 per km
6x1K @ 4.00-4.05 per km
5K paced @ 22.15mins-22.30mins
10x400m @3.50-3.55 per km (based on my 6x1K pace)

your target times are maybe a little quick .. so let me roll out the pace

5x2k 4.25 to 4.30 per k

then 10 seconds quicker for the 1k session

4.15 to 4.20 per k

400 session (we may change) .. this is again 10 seconds per k quicker

so 4.05 to 4.10 per k for 400m

98 seconds per 400m

how does this look?

TheEd