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+--- Thread: Working towards my first sub 45 10K (/Thread-Working-towards-my-first-sub-45-10K)
RE: Working towards my first sub 45 10K - johanbakx - 17-05-2021
Ok Ed, thanks. This wasn't a proper 4x2k but I'll move on to the 6x1k at the end of this week. Keep you posted about this week's training.
Johan
RE: Working towards my first sub 45 10K - johanbakx - 24-05-2021
Hi Ed,
Tuesday 50:27 easy at 06:15, 8.07k, HR 144
Thursday 53:09 easy at 06:12, 8.57k, HR 144
Sunday 6x1k
2k warm-up
1k 4:23 (HR 113-182)
2k 4:10 (122-186)
3k 4:14 (120-186)
4k 4:06 (120-187)
5k 4:14 (120-184)
6k 4:17 (128-186)
Avg. 4:14
2.1k cool-down. Good one! Made sure not to let HR drop below 120.
On to next week, and hopefully in the coming months a race will be possible again!
Cheers
RE: Working towards my first sub 45 10K - TheEd - 24-05-2021
Cheers Johan .. out of interest .. how long was the rest in time between the 1000's .. as we work on 60 seconds and say that if the pulse drops below 120 in 60 seconds the pace is too slow
these are all interesting markers as they also show how you adapting to the training etc
on we go TheEd
RE: Working towards my first sub 45 10K - johanbakx - 24-05-2021
About 90 sec. estimate Ed... This pace wasn’t too slow for me
RE: Working towards my first sub 45 10K - johanbakx - 30-05-2021
Hi Ed,
Tuesday May 25th
44:02 easy at 6:07, 7.2k HR 150
Wednesday May 26th
34:14 easy at 6:36, 5.19k HR 143
Saturday May 29th
2k easy (6:05, 5:46)
5k in 22:52 (4:34) HR 128-192)
4:50
4:34
4:30
4:34
4:23
This was a nice 5k. Pushed hard but not totally spent.
1k easy 5:45
Sunday May 30th
70:04 easy at 5:45, 12.17k HR 156 (fairly high but I did drink the night before, does that impact the HR the next day?)
Next weekend a paced 10k. I think I will aim to complete it at 4:40 for a time of sub 47? Pretty fast for a 10k which is on my own, not in a race. Would you agree with the target time?
Johan
RE: Working towards my first sub 45 10K - TheEd - 31-05-2021
Hi Johan, a nice week of training
coming along nicely
TheEd
ps.. yes, alcohol will have an impact
RE: Working towards my first sub 45 10K - johanbakx - 12-06-2021
Hi Ed,
Last week of the cycle and the week after that (this past week) I changed it up a bit due to the hot weather and cause of stresses at work. Still, a good 2 weeks training that ended with a paced 10k today.
June 1st
37 min easy at 6:26, 5,77k
HR 144
June 3rd
3x5m at 4:38
HR 158
June 4th
33 min easy at 6:35, 5.01k
HR 144
June 6th
Did a paced 5k instead of 10k, very hot weather
23:47 at 4:45
HR 157
June 8th
30 min easy at 6:33, 4.57k
June 12th
Paced 10k. Still very hot weather (23c)
47:19 at 4:44, 10.00k
HR 175 (any thoughts on that?)
5:04
4:49
4:46
4:46
4:31
4:34
4:36
4:41
4:57
4:30
Very happy with that. A PB out of competition. Need to work on k’s 7-9. Any specific tips for that?
Have a nice weekend!
Johan
RE: Working towards my first sub 45 10K - TheEd - 16-06-2021
Hi Johan, the heart rate could have been higher due to the warm conditions
the one main pulse to watch is the morning pulse
with the heart rate monitor you can often get spikes for no reason but in general it should be 'reasonably' accurate
how things going with your training this week
TheEd
RE: Working towards my first sub 45 10K - johanbakx - 16-06-2021
Hi Ed,
Monday 40 min easy at 6:15, 6.54k
HR 155
Today 51 min easy at 6:40, 7.67k
HR 146
I’ll measure the morning HR from now on. I do find it odd that I can’t get it below 145. I’d have to run above 7 min per K for that. Which seems strange cause I’m at the moment capable of a 47 min 10K. Could it be that I have a relatively high HR?
Johan
RE: Working towards my first sub 45 10K - TheEd - 21-06-2021
how things going Johan
TheEd