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+--- Thread: When to start program? Need advice. (/Thread-When-to-start-program-Need-advice)
When to start program? Need advice. - kilroy - 20-03-2009
Good morning Ed, herẻ̫s some feedback from this week with the 1 hr runs.
Mon: 12,2 k @ 60:49 (HR 148)
Tue: 5x2000 @ 3:50-3:53/k
Wed: 10,7 k @ 55:07 (HR 147) AM run
Thu: 12,2 k @ 59:07 (HR 151)
Fri: 12,2 k @ 58:59 (HR 155) AM run. Quite high hr, don̫̉t know why.
Sat:
Sun:
Will probably rest from running tomorrow, legs are a bit "tired". But since I'm going on a trip to the mountains this weekend so there may be some easy and short xc-skiing tomorrow.
Long run on Sun.
-Kilroy
When to start program? Need advice. - TheEd - 20-03-2009
Kilroy, try drop your hr on the long run to 10 beats lower, please
around 145 max
you may be running slightly too fast on those 1hr runs
Hope you enjoy the weekend
TheEd
When to start program? Need advice. - kilroy - 23-03-2009
Hi Ed,
What about today? 1hr run?
Yesterday was resting from running.
Saturday: 18k run @ 1:30:22 (hr 146)
BR /Kilroy
When to start program? Need advice. - TheEd - 23-03-2009
30 to 40 minutes easy today
you have the 1000's tomorrow, right?
thereafter only 30 to 40 minute runs and you can do the
6x1 minute fast with 1 minute easy for fun towards race day
What say you?
Quite an impressive run at 146 bpm
Cheers
TheEd
When to start program? Need advice. - kilroy - 23-03-2009
Okay, will replace the 1hr with 30-40 min this week.
Yepp, 1000̫̉s tomorrow (3.40-3.45)
Maybe the 6x1 minute fast with 1 minute easy will fit in best on friday?
Then an easy "jog" on Saturday, the day before race?
Thanks /Kilroy
When to start program? Need advice. - TheEd - 23-03-2009
Rest Saturday and 6x1 minute on Friday
Thursday 5k up to 155 bpm max
TheEd
When to start program? Need advice. - kilroy - 24-03-2009
Hi Ed.
Todaỷ̫s 6x1000 on treadmill went out like this:
3:40 - 153 hr avg (low hr between 1-2 @ 110)
3:39 - 157 hr avg (low hr between 2-3 @ 121)
3:39 - 160 hr avg (low hr between 3-4 @ 129)
3:39 - 163 hr avg (low hr between 4-5 @ 136)
3:39 - 165 hr avg (low hr between 5-6 @ 138)
3:39 - 167 hr avg
Total avg. HR (incl. rest) 158 (83%)
Total time (incl. rest) 27:05
Quite similar pace as last 6x1000 session 27-01-2009. But a little higher hr. Think I had to put more effort into it today.
My shape was better late Jan/begin Feb versus now but I went through 3 cycles before that miserably race in Feb.
Interesting to see how the 10k̫̉s on Sunday will be.
BR /Kilroy
When to start program? Need advice. - TheEd - 24-03-2009
Kilroy, pace will be difficult as it has been a while
these sessions have been good, if you don't go out too quickly during the race on the weekend I think you may be quite surprised by the strength you will have over the last 3km of the 10k
run wise run strong
TheEd
ps.. I will even go as far as saying there is a chance you could run the last 1km faster than your last 1k in the session above
When to start program? Need advice. - kilroy - 26-03-2009
Yes, I think it will be very interesting to convert the interval sessions from treadmill to outdoor and see how it affects my pace. Think there will be some adjustments, not to much I hope.
Think it̫̉s time to move outdoor soon.. sun today!
I think I will go out around 3.55-4.00 on Sunday and take it from there.. Would be nice to finish with a 3.35 last k
Did the 5k below 155 hr today (avg.154) and was really surprised! Finished at 21:33 (4:19/km). That is quite a difference compared to last summer/autumn and even this winter. Great feeling and not even tired at finish. (This is as always when not intervals an outdoor session)
Over and out.. and yes tomorrow is fartlek planned and rest on Sat.
BR /Kilroy
When to start program? Need advice. - TheEd - 26-03-2009
kilroy there are so many variables and the ability to improve under these programs
I have seen so many results come out these programs and I am seeing the pattern with you
the only major difference was I used to see the squad of athletes every Tuesday and Thursday and then on race day
for me it is nice to still take enjoyment on seeing an athlete progress
enjoy the weekend
TheEd