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+--- Thread: Sub 45 Minute 10K by Sat Sept 13 (/Thread-Sub-45-Minute-10K-by-Sat-Sept-13)
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 18-03-2015
HI chim, actually, for clarification, you don't have to push your pulse up to 140 in the beginning, you must not allow it to go above 140 to start
the pulse will raise as you go along
sorry, I should have made that clearer, my apologies if it made the run more difficult
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 18-03-2015
No problem.. it was a good workout.. but even during the last 5k of the run, as you will see I was running sub 5 minutes per km, and still having trouble hitting 140... but my heart rate did increase over the course of the run (as did my speed).
TheEd Wrote:HI chim, actually, for clarification, you don't have to push your pulse up to 140 in the beginning, you must not allow it to go above 140 to start
the pulse will raise as you go along
sorry, I should have made that clearer, my apologies if it made the run more difficult
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 21-03-2015
5 X 2K repeats today - lowered the rest from 120 seconds to 90 seconds - felt pretty strong at the final repeat
Split/Time/Avg Pace/Avg HR/Max HR
1 08:38.6 4:19 143 150
2 08:37.5 4:19 147 153
3 08:37.5 4:19 147 152
4 08:36.5 4:18 146 150
5 08:32.0 4:16 149 153
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 22-03-2015
looks to be a good session . your max hr doesn't go that high?
what is your am resting pulse? as your 140 bpm could be a little too tough for the long run
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 22-03-2015
My morning pulse rate usually between 60-70
TheEd Wrote:looks to be a good session . your max hr doesn't go that high?
what is your am resting pulse? as your 140 bpm could be a little too tough for the long run
TheEd
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 31-03-2015
thanks Chim, we will look to see if this morning pulse range drops over time
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 20-06-2015
gearing up again for a 10K on July 18 - planning to get in one 3 week cycle of training in before.
Current fitnes level - ran a 5K race yesterday in 20:28
Split/Time/Avg HR/Max HR
1 3:46.2 152 160
2 3:48.9 161 164
3 4:19.6 163 165
4 4:13.8 162 164
5 4:19.1 163 167
Final Time: 20:28
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 20-06-2015
do you have everything under control chim?
on we go
TheEd
Sub 45 Minute 10K by Sat Sept 13 - chim - 21-06-2015
yes feeling good.. and looking forward to trying to hit that sub-44 time
For the 5X2K should I be trying to go a bit faster in light of my most recent 5K Time - 4:15 5X2K? and 4:05 for the 6X1K?
TheEd Wrote:do you have everything under control chim?
on we go
TheEd
Sub 45 Minute 10K by Sat Sept 13 - TheEd - 22-06-2015
let us know how it goes and you did use the 10k Training Program Tips
http://www.time-to-run.com/training/10k/programtips.htm
to achieve the target times, yes
on we go
TheEd