Sub 50 min 10K

[Vijay]

Thanks Ed . I did not have ant bug/notch and have done all the sessions during these 3 weeks at very easy pace.(125 bpm- 150bpm).

I hope to improve with each cycle. Thanks again to make me feel good.

Vijay

[Vijay]

Hi Ed,
Please find below the feedback on 4*2k .I just held on for the fourth lap to finish it. Hope to improve on every cycle.

9.25@160bpm avg
9.24@170bpm avg
9.30@176bpm avg
9.31@182bpm avg
----------------------
37.50@170 bpm avg
-------------------
Vijay

[TheEd]

it will come together when it needs to

on we go V

TheEd
ps. V for Victory

[Vijay]

Hi Ed,
Completed a 1.45 Hr run with 16k @141 bpm yesterday followed by a 30 min easy run @138 bpm today. Went for a swim yesterday and felt relaxed. Waiting for the 6*1 workout.

Vijay

[Vijay]

Hi Ed,
Please find below the feedback on 6*1k workout
4.35@157 bpm avg
R60@151 bpm avg
4.36@167bpm avg
r60@157bpm avg
4.36@171bpm avg
r60@164 bpm avg
4.36@176 bpm avg
r60@170 bpm avg
4.35@181 bpm avg
r60@176 bpm avg
4.35@185 bpm avg
-------------------------
32.37@171 bpm avg
-----------------------





Regards
Vijay

[TheEd]

nice to have you back Vijay

on we go

TheEd
ps.. if you strong enough, you can add 1hr runs once a week from the 2nd week on, please ask questions

[Vijay]

Thanks Ed. I shall add one 1 Hr run per week .
Pls find the feedback on 5k paced run.

4.45 @ 152 avg
4.46 @ 166 avg
4.42 @ 173 avg
4.44 @ 177 avg
4.36 @ 182 avg
-------------------------
23.35@ 171 avg
-----------------------

Vijay

[TheEd]

will be interesting to see how you go the end of this week, whatever you have planned

TheEd

[Vijay]

Hi Ed,
Please find the 4k time trial for cycle-1.Went on well as targeted.
I felt good and the last Km was good and had enough gas to push at the end. Close to my PB of 17.40.

4.32@154 bpm avg
4.33@168 bpm avg
4.27@173 bpm avg
4.20@180 bpm avg
-----------------------
17.52@169 bpm avg (4.28/Km)
-----------------------

Will start cycle-2 with
2k@4.35
1k@4.25

Should the race weight keep decreasing so as to see an improvement in performance? My current race weight is 58Kg.Should I be looking to reduce
the weight to 56 Kg or can I have the same weight and still target for an
improvement in time.

Vijay

[TheEd]

the weight should come down naturally according to the training

are you maintaining at least 1hr easy run per week after the build-up? so instead of a 30 to 40 min, you can make it 1hr

TheEd