sub 40 10 k. Please advise

[TheEd]

its Thursday .. so good luck for the 2000's today

:mrburns:

TheEd

[robbie_1000]

Coach - I was curious. How much fluid should i look to take on during this session and others thinking about it :-)

For example once hydrated properly, today i would sip 500ml at intervals over the 10k. Does that sound about right?

Cheers
Rob

[TheEd]

you used the correct word there .. SIP

between reps you can sip water

never gulp water

after the session re-hydrating is most beneficial

one of the best things a runner can do is to try avoid spitting out the saliva while running

you have it right on regards to the hydration bit

also take along with you something to eat to the equivalent of half a loaf of bread and try to eat it within the first hour after completing the session

you have a window of opportunity after long runs and the high quality sessions where carbohydrate intake straight after is beneficial

don't want to go into too much detail here but it is worth considering especially as you develop as an athlete

Cheers

TheEd

[robbie_1000]

Thanks for the above advice.

Today's effort was a let down for me in some ways but good in others.
I couldn't hold the 4.05 pace all the way to the end and bailed out at about 5.5k... But i remembered back to the note on the plan which said u must complete all 5 sets so instead of finishing i slowed the pace down and completed all 5

On the last 2 sets i started out at normal pace, slowed when it got tough and then increased speed at an easier pace towards normal pace...

Totals inc R90 52.10secs Avg hr 160 Max hr 179

Set 1 8.10secs Avg hr 154
R90 1 92secs Avg hr 136
Set 2 8.09secs Avg hr 162
R90 2 91secs Avg hr 146
Set 3 9.11secs Avg hr 165
R90 3 92secs Avg hr 136
Set 4 9.12secs Avg hr 168
R90 4 92secs Avg hr 155
Set 5 9.46secs Avg hr 164
R90 5 92secs Avg 151

I'm quite happy that i made it to the end :whistle:

[TheEd]

it will make you stronger Rob

you have been having a torrid time of late

so well done

onwards and forwards

it will get easier now, next week's 1000's will seem like a breeze in comparison

ThEd

[robbie_1000]

Cheers as always. I like your comment that it will get easier!
I'm looking forward to resting up now....

Cheers again Rob

[robbie_1000]

70 mins easy think i managed 13.2k from memory.
Avg hr was 140 max hr was 158. I kept this slow and easy as i feel i'm building back up again and want to avoid any nasties.

30 mins easy today was 6k.
Avg hr was 142 max hr was 150.

I'm looking forward to the 6x1k sets on tues. 3.55 per k still ok? :whistle:

[TheEd]

3.55 per k certainly looks on

enjoy the session no matter what ... looking forward to evaluating the session

5 minutes per k at ave hr 140 shows development as well

keep the 'nasties' away (as u put it) and you should be on your way quite soon

TheEd

[robbie_1000]

Hi Ed

10 k easy in 50mins Avg hr 139 Max hr 154.

I felt strong today, i was feeling relaxed re your comment about 5mins per k at ave hr 140 showing development.

The gloves come off tomorrow :-)

[robbie_1000]

As you said this was a breeze compared to the 2ks. Think i did ok here, what do you reckon Ed? Any suggestions... Cheers Rob:p

lap 1 3.55 Avg hr 144 Max hr 159
R60 1 1.01 Avg hr 133 Max hr 158
lap 2 3.55 Avg hr 145 Max hr 162
R60 2 1.02 Avg hr 138 Max hr 162
lap 3 3.55 Avg hr 147 Max hr 163
R60 3 1.03 Avg hr 142 Max hr 162
lap 4 3.54 Avg hr 150 Max hr 166
R60 4 1.01 Avg hr 145 Max hr 164
lap 5 3.54 Avg hr 152 Max hr 167
R60 5 1.01 Avg hr 147 Max hr 166
lap 6 3.56 Avg hr 155 Max hr 169