Sub45 10km training! began Aug28

[TheEd]

good to hear MrM

TheEd

[MrM]

Day5 done!
23km 2:00:42

Dist.Time.AvgHR
1km 6min6sec 127bpm
2km 5min42sec 140bpm
3km 5min41sec 142bpm
4km 5min43sec 142bpm
5km 5min50sec 142bpm
6km 5min42sec 143bpm
7km 5min39sec 143bpm
8km 5min24sec 146bpm
9km 5min19sec 148bpm
10km 5min22sec 148bpm
11km 5min16sec 148bpm
12km 5min11sec 151bpm
13km 4min59sec 154bpm
14km 4min54sec 156bpm
15km 4min52sec 158bpm
16km 4min49sec 158bpm
17km 4min53sec 159bpm
18km 4min51sec 159bpm
19km 4min51sec 160bpm
20km 4min55sec 161bpm
21km 4min56sec 159bpm
22km 5min00sec 158bpm
23km 4min41sec 162bpm

Last long distance was at Sep2nd 23km was 2:02:48.
Legs tired. But feels lighter .

[TheEd]

this is nice going and makes for good reading ..

try to break down your run into 5km segments .. where you run at the same pulse for 5km then lift the pulse higher in 5 bpm segments for the next 5km

so in actual fact you finish off stronger but it is slightly different

what is the terrain of your course like?

now for Tuesday 6 x 1k

recover well and enjoy your weekend

TheEd

[MrM]

Hello TheEd
Thank you reply

>try to break down your run into 5km segments .. where you run at the >same pulse for 5km then lift the pulse higher in 5 bpm segments for the >next 5km
>
>so in actual fact you finish off stronger but it is slightly different

Ok. 1km seg is very difficult to read.

>what is the terrain of your course like?

My course is all flat.

>now for Tuesday 6 x 1k
>
>recover well and enjoy your weekend

Thanks. Want to go massage kk:whistle:

MrM

[TheEd]

no .. 1km segment is not difficult to read .. when you run, break the run into 5km segments .. whereby you run at the same pulse for that 5km segment

please ask for more clarity if needed

TheEd

[MrM]

The Ed

Ok. Is this session not needed high pulse?


MrM

ps/: sorry for my bad english. really need to learn!

[TheEd]

Hi MrM .. you can increase the pulse going into each 5k .. and increase it by 5 bpm for that 5k, so in practise, you get to the 10k mark for example, you begin to increase the pulse by another 5bpm and run that segment at the pulse

there is in truth no need to complete things, though what you are doing currently is fine



TheEd
MrM don't worry about the English, this is a running feedback forum

[MrM]

TheEd hello!

Day6 30min easy run 4.5km
Day7 30min easy run 5km

Day8 6x1km @pace 4min10-20 rest with 75sec DONE!

1st 4min07
2nd 4min09
3rd 4min15
4th 4min09
5th 4min05
6th 3min57

My body feels pretty light, and getting more flexible. is this any effect my stretch? before and after i always done 5-7 min stretch.

[MrM]

Hello

Day 9 Easy run 30min DONE!
Day 10 will be done today


MrM

[MrM]

Hello TheEd!
Was busy recently?

Day12
Today I have done 5km pace run.
Feels more lighter.

Not too curious run.

Time was:

1km 4:32 149bpm
2km 4:16 161bpm
3km 4:18 163bpm
4km 4:22 164bpm
5km 4:15 166bpm

21min43sec. Total average HR 160bpm , Total average pace 4:19