Sub 40 for orienteer

***TheEd*** · 15-12-2009, 09:45 PM

easy runs in the am and harder runs in the evening is great and accurate

conversational pace spot on

time-on-feet

is basically that .. chat pace or even slower

it is simple adaptation to being on your feet for a fair amount of time

good luck with the weather

TheEd
ps.. we off to Finland on Thursday .. the wife is looking forward to Cross Country skiing .. a great exercise if you unable to run

Novelja · 17-12-2009, 08:42 PM

Hope you are/will be having a good time in Fin... It's been almost 10 years as I stood on the skis last time (and also the first...) Sad

I just came back from my first interval session. Managed to run all 5 K's. I had a few problems because of snow. First of all, the track was closed, because there was like 40-50cm of snow all over. So I had to do training on the walking yard near river. Today it was sunny, so the snow started melting, but then in the evening it was very cold and the thin layer of ice covered the pavement. However, decided to run hard. Only problem is that I ran too fast, cause I thought that I'll be running too slow. Many more times I had to make myself run slower, then to run faster.

I made split times, and I also made splits at each 500m of each interval... Here they are:

Warm up: 3.25K - 18:02

Intervals:
8:13 (2:00 - 2:05 - 2:05 - 2:03)
8:32 (2:03 - 2:12 - 2:08 - 2:09)
8:21 (2:01 - 2:07 - 2:05 - 2:08)
8:28 (2:04 - 2:09 - 2:07 - 2:08)
8:27 (2:01 - 2:09 - 2:09 - 2:08)
Rests: 90sec

Warm down: 1.25 - 6:42

Was this session ok, or I should make this 2K times closer to each other?
Since I'm running almost all of my long runs over hilly terrain, is it ok to do so, or I should do the workout all on flat? Those are not big hills, around 300m of climb over 15km...

***TheEd*** · 18-12-2009, 09:29 AM

this is a good session .. quite consistent

good job

TheEd
ps.. just arrived in Finland now -18 Wink

Novelja · 23-12-2009, 08:10 AM

Hello!

Yesterday was day 8, second hard day of the program. Temperature varies around 0, so there was thin ice here and there. Here are the times:

Warm-up: 2.5km - 15:33
Intervals:
3:57
4:04
4:05
4:08
4:05
4:11
2nd, 4th and 6th were with heavy wind in my face, so I think that's the reason they are slower. I aimed to run them at same effort.
Cool-down: 1.5km - 8:18

I took my heart rates, but as I don't have heart rate monitor, I took them manually, so they are not so accurate.

My resting HR is around 48-49, guess it's even lower when I'm totally resting.

10 sec after interval my HR is in 180-190 range (18-19 beats per 6sec), so I guess it's in 190-200 range while I'm running.

50sec after interval (10 sec before I start new one) it falls to 120-130, sometimes around 110 (11,12,13 betas per 6sec)

When I'm running easy runs HR is around 160.

5 minutes after workout it drops to 70-80.

I know this is quite inaccurate, but in lack of something better I think it should be useful...

PS: are you still in Fin? Hope you're having a good time! Smile

***TheEd*** · 23-12-2009, 10:31 AM

the data is helpful .. you can consider easing up on the easy runs until you adapt better to the routine .. dropping the pulse by 10 seconds will ensure an easy run

this pace will change once you develop further

all-in-all coming along nicely

TheEd
ps.. back home the 6th

Novelja · 23-12-2009, 02:02 PM

Yes, I know. I have that problem, my body is always trying to run harder even though I don't really need or want to do it. I'll give my best to make myself go slower.

Tell me about paces for Saturday's paced run? I was calculating by your example for runner who runs sub 40min, and using my 2K and 1K interval paces, I think I should aim sub 21:30, but not faster then 20:50... Right?

***TheEd*** · 23-12-2009, 02:32 PM

a good estimation regarding the pace

and don't go too crazy as the weather is not the best for faster running at present

Cheers

TheEd

Novelja · 23-12-2009, 03:50 PM

Alright! Today it's above 10C, and even higher temperatures till end of the week, so I think the weather will finally be OK for a nice training! Smile

Thanks!

Novelja · 26-12-2009, 10:36 PM

Hello Ed!

Everything is going well. I haven't miss any training by now.
Today is day 12 of the program.

5K paced. As we told, I aimed time between 20:50 and 21:30, so my plan was to warm up 2km, then run first 2K @ 4:20, middle 2K @ 4:15, and the last kilometer hard. Here's my split (500s):

2:06 - 2:09 - 2:10 - 2:08 - 2:08 - 2:07 - 2:11 - 2:08 - 2:07 - 1:57
Total time: 21:10 (golden mean Smile

)

***TheEd*** · 27-12-2009, 09:18 AM

looks nice and consistent

how did you feel, quite medium relaxed?

Cheers

TheEd