Sub 45 Minute 10K by Sat Sept 13

[chim]

shattered my half marathon PB by 11 minutes with a very solid run on a course with rolling hills.

1:40:45 was my official time.

Ran pretty even splits, but my heart rate monitor malfunctioned at the 14K point.

Think I may need a couple days off to rest before getting back to training.

Split/Time/Distance/Avg Pace
1 04:43.0 1 4:43
2 04:41.1 1 4:41
3 04:51.0 1 4:51
4 04:42.6 1 4:43
5 04:47.8 1 4:48
6 04:48.0 1 4:48
7 04:50.5 1 4:51
8 04:39.3 1 4:39
9 04:42.6 1 4:43
10 04:37.7 1 4:38
11 04:48.6 1 4:49
12 04:56.1 1 4:56
13 04:51.9 1 4:52
14 04:43.3 1 4:43
15 04:53.6 1 4:54
16 04:46.2 1 4:46
17 04:55.4 1 4:55
18 04:50.3 1 4:50
19 04:41.5 1 4:42
20 04:43.2 1 4:43
21 04:33.8 1 4:34
22 :37.9 0.18 3:42

[TheEd]

nice going chim .. are you able to give the 5k . 10k and 15k splits, please

save me calculating it out

regards and well done

TheEd

[chim]

5k Split 23:45

10k Split 47:24 (faster than my 10K time which I ran in August which at the time was my 10K PB!).

15K Split 1 hour 11 minutes

Avg HR was around 151 to the 12K mark before my heart rate monitor malfunctioned..

[chim]

any advice on when to re-start the next cycle?

planning to run a completely flat 10K race on November 16 to try for the sub-45

[TheEd]

thanks for the feedback

let's move you up to 5 x 2k .. pace 4.30 to 4.35

1k session 10 seconds per k quicker than the 2k session

provide feedback after 2k session

do note .. you have moved up in a big way, and if you don't cope with the 2k session, don't panic, make sure to finish the session

good luck

TheEd

[chim]

Understood..

don't feel like I'm am 100% ready for a quality speed session today, so will start the 5 X 2 K session next Thursday October 23.

[chim]

5 X 2K Rest 2 mins - cold evening (8 degrees celsius), and felt a bit low energy but had a decent run and felt pretty strong throughout.. programmed the repeats wrong on my garmin with only 4 repeats instead of 5, so ran the last one as my "cool down" lap, hence the longer time on the last lap, and ran 2.17 km instead of 2 km

Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 08:49.1 2 4:25 146 151
2 08:50.6 2 4:25 146 151
3 09:04.3 2 4:32 145 149
4 09:03.2 2 4:32 146 150
5 10:00.9 2.17 4:36 145 151

[TheEd]

you have quite a low pulse when doing the 2k session, will be interesting to see the variation in the 1k session

have a great weekend and good to see all is well

TheEd

[chim]

Ran a 21K on Saturday at a 5:54 min/km clip - 2 hour 4 minutes.

After the run, was asked to run a 10K on Sunday as a friend of mine couldn't run and gave me his bib. Decided to run and treat it as a training run and see how I felt.

Very favourable course (1st K downhill, some elevation gain to 2K and then flat the rest of the way) and weather conditions, and ended up with an official chip time of 44:28 - felt like I was running on tired legs throughout after a tough week of running, but happy with the result, given I didn't taper for the race.

Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 04:21.1 1 4:21 137 148
2 04:18.5 1 4:19 152 156
3 04:18.7 1 4:19 153 155
4 04:28.9 1 4:29 154 156
5 04:33.5 1 4:34 153 155
6 04:26.7 1 4:27 153 156
7 04:36.0 1 4:36 154 157
8 04:32.8 1 4:33 154 156
9 04:19.0 1 4:19 156 158
10 04:15.2 1 4:15 155 162
11 :27.4 0.11 4:03 161 163
Summary 44:37.9 10.11 4:25 152 163

[TheEd]

you must give yourself a full recovery after these 2 days of running

don't want to go backwards, so give yourself the rest you deserve

on we go

TheEd