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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 26-05-2009
Hi Coach,
had the last two sessions on the beach.
May 23rd 5K paced
K|Time|AHR
1|04:52|152
2|04:46|166
3|04:42|173
4|04:48|172
5|04:55|174
Total 24:03
May 24th 10K easy (morning)
Dist: aprx 10k
Time: 67min
AHR:160
We have four weeks untill the race on June 20th, this week Ỉ̫ll entry (is this the word?) the race. So, it̫̉s possible I can have two 3x2000 sessions before that.
TKS
MMS
Improving 10k with regular training - TheEd - 26-05-2009
This weekend you can consider a race or time-trial
and then the following week you will roll towards June 20th for the next race
should all work out
TheEd
Improving 10k with regular training - MMS - 26-05-2009
That̫̉s perfect.
So, instead of the long run I would could either try a 10k race or 4k time trial, right?
In your opinion, which one should be chosen? 10k or 4k?
MMS
Improving 10k with regular training - TheEd - 26-05-2009
Do the 4k then we have something to compare to
Cheers
TheEd
Improving 10k with regular training - MMS - 27-05-2009
Hi Ed,
Unfortunately I couldn̫̉t entry the 10k race on June 20th because it has already reached the limit of runners.
Ỉ̫m very disappointed because I really wanted to run this night race. Probably missed it during vacation. Ỉ̫ll check for another race soon.
I was thinking of keeping current schedule of taking a 4k time-trial this weekend. What do you think?
MMS
Improving 10k with regular training - MMS - 28-05-2009
Hi Coach,
now it̫̉s confirmed. Next race June 28th! How can we work from here?
MMS
ps: later Ỉ̫ll provide feedback from past sessions.
Improving 10k with regular training - TheEd - 28-05-2009
still do the 4km and we take it from that feedback
TheEd
Improving 10k with regular training - MMS - 30-05-2009
Hi Ed,
feedback from this week.
May 26th 70min
Time: 70min
Dist: 10,1K
AHR: 152
May 27th 30min
Time: 30min
Dist: 4,5K
AHR: 133
Lowest HR so far!
May 28th 3x2000m
wu = 5min
cd=5min
K|Time|AHR|Rest|RestHR
wu|05:00|130|01:30|125
2|09:48|160|01:30|147
4|09:44|166|01:30|151
6|09:44|171|01:30|148
cd|05:00|150|01:30|136
===================
Later I'll have 30min and tomorrow the 4k time-trial. So, I'll run the fastest I can and provide the 1k splits.
Tks!
MMS
Improving 10k with regular training - MMS - 01-06-2009
Hi Coach,
I had the 4k time-trial last night. Pretty tough run, did my best.
Before that
May 30th 30min
Time:30min
dist:4,5k
AHR:143
Now:
May 31st 4k Time-Trial
K|Time|AHR
1|04:17|167
2|04:20|183
3|04:30|184
4|04:14|187
Tot|17:21|180
So, Coach. What can you tell me about these results and next steps? 30min today, 5x1000 tomorrow and so on?
Tks
MMS
Improving 10k with regular training - TheEd - 01-06-2009
a big improvement from February - Total: 19:30
to 17:21
some would say that is a big improvement
What say you?
TheEd
ps.. more to follow on your reply