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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 12-12-2010
Hi TheEd - hope your weekend is going ok. Bit heavy about the bomb blasts in Sweden - crazy stuff.
I did 90 mins yesterday at at HR ave 131 - all ok.
Next week;
Mon - 60 easy
Tue - 6 x 1000 (1) @ 5k pace
Wed - 60 easy
Thu - 75 easy
Fri - rest day
Sat - 5k paced run
Sun 45 - 60 easy
How does that sound?
Dave
10k & 21k Training - TheEd - 12-12-2010
your week ahead looks good and let there be a nice day for the 1000m session
feedback after would be appreciated and then we can look forward
Thanks
TheEd
ps.. the bombing .. I truthfully didn't know about it till you mentioned it, this comes from not watching much news and being somewhat busy
10k & 21k Training - DaveM40 - 12-12-2010
I will be doing the 1000's on the treadmill as I usualy do. I find that this allows standard conditions all year round. I also do the 2000's on it, but I do all the other training including the paced runs and 400's outside. Seems to work weel for me .... and it beats the winter.
I will feed back after 1000's on Tuesday ..
best wishes ... dave
10k & 21k Training - DaveM40 - 13-12-2010
Hi TheEd - hope you have had good monday.
I did the 1000's today as I felt recovered and and a change of work hours for Tuesay;
lap / ave / max / after rest
3.22 / 153 / 159 / 115
3.22 / 151 / 163 / 120
3.21 / 155 / 166 / 127
3.21 / 157 / 168 / 131
3.21 / 158 / 168 / 136
3.18.5 / 160 / 170 / 133
I worked hard and legs felt good throughout
I had a bit in hand at the end
regards - dave
10k & 21k Training - TheEd - 13-12-2010
nice session D .. edging ever closer to the 3.20 pace .. then 3.15
and a sub 35 minute 10km is also on the cards
TheEd
10k & 21k Training - DaveM40 - 16-12-2010
Hi TheEd - bad weather here - ice and snow.
I got the tempo done today, asmy sechedule is altered this week;
I ran this on the treadmill, due to bad weather.
5k in 17:50 @ ave hr 162 / max 168
felt pretty good. Quite hard work.
Dave
10k & 21k Training - TheEd - 17-12-2010
17:50 .. some 20 seconds to go for when 17:30 is a paced run and that will be sooner than later
enjoy the weekend
TheEd
10k & 21k Training - DaveM40 - 19-12-2010
Hi TheEd - hows Sweden? It is very cold here, with 10cm of snow :mad:
I got all of last weeks training done though. I amconsidering using the treadmill for some of the easy runs as well as the quality, as snow and ice makes running harder on my legs.
I have week 3 next week. I have a minor XC race in 9 days, so schedule is as follows;
Mon - 60 easy
Tue - 10 x 400 (on treadmill, due to snow on track)
Wed - 60 easy
Thu - Fartlek
Fri - rest
Sat - Fartlek again
a nice Christmas Day workout.Sun - 60 easy
Mon - 40 easy
Tue - 8k xc race (a minor club handicap competition - no pressure)
Then on with week 1 as normal.
10k & 21k Training - TheEd - 19-12-2010
consider another 6 x 1000m session for Tuesday ..
with a 1hr run on Thursday
and then roll into the 8k handicap event
what other events have you got coming up over the next 3 weeks?
enjoy the indoors
Cheers
TheEd
ps.. lots of snow this side .. will drop you a message
10k & 21k Training - DaveM40 - 20-12-2010
Hi TheEd - thanks for the advice.
I will do 6 x 1000 Tuesday,.
I have the folowing races in January;
8th - County XC Chanmpionship
15th - league XC rcae
29th - Midland championships
Dave