Sub 50min 10k if possible?

[Jambo]

Hi TheEd,

Done a little 30 minute recovery run tonight all felt good apart from very tight calf muscle.

Back on cycle 2 next week.

Cheers

Jambo

[TheEd]

how things going?

TheEd
ps.. sometimes recovery after a race does not work according to a plan, so only look to start on the cycle if you are ready

[Jambo]

Hi TheEd,

Recovery is going well.

I've done a couple of recovery runs..

5.94km @ 5:18 pace

And

2.34 @ 5:55 pace (upset stomach)

And

Yesterday
7.76 @ 5:27 pace.
So feeling better and ready to start cycle.

How should I start cycle.

Thanks

Jambo.

[TheEd]

we can look to go 5 seconds per k for the 2k session

are you up for it?

TheEd

[Jambo]

Hello TheEd,

Here is the 2k's

1k was the warmup.

Splits Time-Cumulative Time----Moving Time----Distance-----Avg Pace
1 6:14.4------6:14.4-------------6:15-------------1.00----------6:14
2 4:41.6------10:56--------------4:41-------------1.00----------4:42
3 4:40.0------15:36--------------4:41-------------1.00----------4:40
4 4:38.2------20:14--------------4:37 ------------1.00----------4:38
5 4:36.8------24:51--------------4:38-------------1.00----------4:37
6 4:39.1------29:30--------------4:38-------------1.00----------4:39
7 4:25.8------33:56--------------4:26-------------1.00----------4:26
8 0:27.4------34:23--------------0:27-------------0.11--------- 4:01
Summary-----34:23--------------34:23----------34:23----------7.11------4:50

1k warm down 5:55 pace

Never set the garmin up properly so only have average pace for the full lot including warmup, which is still good as that is still 4:50

1st 2k average pace 4:41
2nd 2k average pace 4:37.5
3rd 2k average pace 4:32
or there abouts.

How do you think that looks?


cheers Jambo

[TheEd]

certainly on your way towards achieving your ambition

more should come as you progress

nice to see

how are you feeling?

TheEd

[Jambo]

Hi TheEd,

I've done the long run of 90mins and covered 15k at a steady pace.

Done a little 5k 30 minute run last night.

All feeling good.

[TheEd]

good to see things progressing, over time we should increase the long run to 18k, especially if considering 21k events in the future

on we go

TheEd

[TheEd]

What's up Jambo

anything to report back, are you still progressing?

TheEd