going for sub 40

[gjoko]

Fri 50min cycling|25km/h|AHR142
Sat 22k|2h4min|5.38/k|AHR157

Enjoyable long run. Sunshine and +16ºC made me bit thirsty towards the end. Pace was easy and legs felt good. Post run weight 69,5kg.

On Tuesday I'll repeat the 6x1k session from last cycle. Start with 4.00 pace and go quicker on the last 2.

Btw noticed that my resting pulse has dropped by ~10bpm from Januari. This morning it was 53.

[TheEd]

here's to a good summer of racing gjoko

things seem to be coming along nicely

do focus on hydration during the day

on we go

TheEd

[gjoko]

Thanks! Today's 6x1k was encouraging. 40.xx should be doable on Saturday.

Sun 41min|7,2km|5.40/k|AHR146
Mon 44min|7,2km|6.05/k|AHR148
Tue 6x1k r60

Rep|Time|AHR|RHR
01|04:02|176|147
02|03:59|183|150
03|04:00|181|152
04|04:00|176|154
05|03:55|184|165
06|03:43|186

+21ºc sunny and light wind.

Plan for rest of the week:
Wed 40min easy
Thu 6x1 min fast/slow
Fri Rest
Sat 10k park run

[TheEd]

will be interesting to see how things go

may it be a success

TheEd

[gjoko]

Hello, I ran a 10k today.

Km|Time
01|04:00|4:00
02|03:59|7:59
03|04:23|12:22
04|04:02|16:24
05|04:24|20:48
06|04:07|24:53
07|04:24|29:17
08|04:18|33:35
09|04:00|37:35
10|04:00|41:35
41.35

Weight 71kg

+18ºC and moderate crosswinds.

It was two laps on an open field so the winds gave a bit trouble. Still a PB and happy about it. Just shouldn't have posted that many 4.20/k's. Heh.

10th May I have that HM race. Do you have any specific sessions in mind?

[TheEd]

nice going .. not much you can do before the 10th May and you have the 10k pace to carry over to the event

what are you looking to achieve in the Half, what time

as according to that time you can do a 10k run on Saturday at Half Marathon pace

the rest of the week can be aerobic runs

75 minutes Tuesday with last 15 minutes at 21k pace

Thursday, 1hr with last 15 minutes at 21k pace

please ask questions for clarity

TheEd

[gjoko]

Thank you.

For the HM I think 4.20/k would be good pace to start with. That would give me end time little under 92mins. I've done 2 HMs previously and both times bonked pretty bad around 17km. So now I'm hoping to finish strong rather than try to aim for too fast time.

I'm in Berlin for 7 day now and will do mainly aerobic runs here.

Just for clarification: those 21k pace runs are for the last week before event?

[TheEd]

the aerobic runs are for this week

Tuesday & Thursday

next week you switch the last week of the cycle - week 3 and do the routine that is familiar to you

enjoy

TheEd

[gjoko]

Today HM in 1.35. so PB by 2mins. I was sick whole week leading to the race but got better just on time.

Start was pretty crowded and first km ~5.00. I was feeling strong whole run but maybe bit afraid of going too fast. 10k split was 45mins and I should have picked up the pace from there and pushed myself more. Next time I know better what my limits are.

71kg, +10 and butty.

[TheEd]

congrats .. we have to work on maintaining being well in the last week, as there seems to be a pattern where you come down with a cold in the last week .. so a little head-scratching for us to find the solution here

as can be seen, things can only get better .. congrats a good stepping stone

what is next

TheEd