Sub 45 Minute 10K by Sat Sept 13

[TheEd]

HI chim, actually, for clarification, you don't have to push your pulse up to 140 in the beginning, you must not allow it to go above 140 to start

the pulse will raise as you go along

sorry, I should have made that clearer, my apologies if it made the run more difficult

TheEd

[chim]

No problem.. it was a good workout.. but even during the last 5k of the run, as you will see I was running sub 5 minutes per km, and still having trouble hitting 140... but my heart rate did increase over the course of the run (as did my speed).

HI chim, actually, for clarification, you don't have to push your pulse up to 140 in the beginning, you must not allow it to go above 140 to start

the pulse will raise as you go along

sorry, I should have made that clearer, my apologies if it made the run more difficult

TheEd

[chim]

5 X 2K repeats today - lowered the rest from 120 seconds to 90 seconds - felt pretty strong at the final repeat

Split/Time/Avg Pace/Avg HR/Max HR
1 08:38.6 4:19 143 150
2 08:37.5 4:19 147 153
3 08:37.5 4:19 147 152
4 08:36.5 4:18 146 150
5 08:32.0 4:16 149 153

[TheEd]

looks to be a good session . your max hr doesn't go that high?

what is your am resting pulse? as your 140 bpm could be a little too tough for the long run

TheEd

[chim]

My morning pulse rate usually between 60-70

looks to be a good session . your max hr doesn't go that high?

what is your am resting pulse? as your 140 bpm could be a little too tough for the long run

TheEd

[TheEd]

thanks Chim, we will look to see if this morning pulse range drops over time

TheEd

[chim]

gearing up again for a 10K on July 18 - planning to get in one 3 week cycle of training in before.

Current fitnes level - ran a 5K race yesterday in 20:28

Split/Time/Avg HR/Max HR

1 3:46.2 152 160
2 3:48.9 161 164
3 4:19.6 163 165
4 4:13.8 162 164
5 4:19.1 163 167

Final Time: 20:28

[TheEd]

do you have everything under control chim?

on we go

TheEd

[chim]

yes feeling good.. and looking forward to trying to hit that sub-44 time

For the 5X2K should I be trying to go a bit faster in light of my most recent 5K Time - 4:15 5X2K? and 4:05 for the 6X1K?

do you have everything under control chim?

on we go

TheEd

[TheEd]

let us know how it goes and you did use the 10k Training Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

to achieve the target times, yes

on we go

TheEd