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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 21-12-2010
Hi TheEd - hope you are well.
I did the 6 x 1000 again today. On the treadmill and out of the cold
1/ 3:20 - 144 / 158 / 108
2/ 3:20 - 146 / 161 / 117
3/ 3:20 - 149 / 163 / 117
4/ 3:20 - 151 / 164 / 125
5/ 3:20 - 152 / 164 / 127
6/ 3:17 - 155 / 168 / 128
This was a good session. I felt like I coped well and the legs were good.
Glad I did the workout!
Dave
10k & 21k Training - TheEd - 21-12-2010
a very solid session .. you now on your way to 3.15 per k and with that a sub 35 minute 10k in the making
exciting times
TheEd
10k & 21k Training - DaveM40 - 27-12-2010
Hi TheEd - Merry Christmas to you. I hope you had a great time.
I have been hard at that training as usual
And I have not gained any wieght either
cales:Can you please check out this schedule for the week ahead;
Mon - rest today
Tue - XC race 8k
Wed - easy 60
Thu - 5 x 2000
Fri - rest day
Say - long run 90 min
Sat - easy 60
I then have a busy January with 3 BIG XC races in 4 weeks - so I plan to move back into competition phase mode. The 3rd race (28th Jan) is the Midland Championship and is a monster 12k around my hometown course. Really excited about that one :ok: even if I am resigned to a mid pack finish - it has most of the areas best runners including internationals, so I am just an "also ran" this time!
I done you a PM too .....
10k & 21k Training - TheEd - 27-12-2010
That all looks good however consider swapping Thursday and Saturday around and if you can't fit in 90 minutes make it 75 minutes
give yourself a little more recovery after tomorrow's run as you never know how the legs will feel after
cheers
TheEd
ps.. as mentioned in pm, hope Christmas was great
10k & 21k Training - DaveM40 - 28-12-2010
Hi TheEd - bit of a change round for this week now;
I could not get time to go to the race today, as I have family and work things. It goes not matter much as it was just a small club members handicap race. I have plenty of XC racing in January anyway...
I DID have time to train early this morning in the gym, so I did the 5 x 2000 session;
1/ 7:07 - 156 / 161 / 109
2/ 7:07 - 157 / 164 / 118
3/ 7:07 - 160 / 167 / 127
4/ 7:07 - 163 / 169 / 128
5/ 7:05 - 166 / 171 / 130
I worked hard, but the legs felt really good. I think the HR reading are a little higher, but it was warmer than normal in the gym. I guess they have been playing around with the air con again ... :mad:
Felt great overall!
Rest of week now looks like;
Wed - easy 60
Thu - Long 90
Fri - rest
Sat - 5k paced (or maybe 8 x 500m hills?) on grass as XC prep?
Sun - easy 60
All the best ... Dave
p.s - I started work on the WORDS yesterday -posting later today
10k & 21k Training - TheEd - 28-12-2010
on your way .. sub 7's to come
5k paced on the Saturday and everything in order
Cheers
TheEd
ps.. will take a peek at your blog later
10k & 21k Training - DaveM40 - 01-01-2011
Hi TheEd - Happy new year! :yikes: another year along the line :jester:
I started 2011 with the 5k tempo. I did this on the all weather track as it is now clear; 18:03 -nice and smooth.
400m splits;
1/ 44.9 (200m) 7/ 1.26.7 (3k in 10:57)
2/ 1.28.6 8/ 1.28.2
3/ 1.27.9 (1k in 3:41) 9/ 1.27.3
4/ 1.27.1 10/ 1.27.8 (4k in 14:35)
5/ 1.26.8 11/ 1.26.3
6/ 1.27.5 12/ 1.26.4
13/ 1.18.4 - nice quick lap to end
I was relaxed and didn't push too much until the end.
Very easy 60 tomorrow. Then next week is looking like;
Mon - 60 easy
Tue - 10 x 400 - looking forward to this much needed speed work
Wed - 60 easy
Thu - fartlek
Fri - rest
Sat - County championship cross country race (aprox 10k)
Sun - 60 easy
Does this all sound ok?
Dave
10k & 21k Training - TheEd - 01-01-2011
Happy New Year D .. not a bad tempo run considering your best road time is 18:08 .. this augers well
now the funny thing .. the only concern I have is the 400m session
so please be careful with this session .. hamstrings et al ..
the rest shows the good development that has taken place
magic stuff
TheEd
10k & 21k Training - DaveM40 - 01-01-2011
Hi TheEd - thanks for the reply.
I will take great care in warming up before the 400's :whistle:
dave
10k & 21k Training - DaveM40 - 04-01-2011
Hi TheEd - hope you ok
I did the 10 x 400 session at the track today. Cold and breezy conditions.
lap time / ave / max / after rest
1/ 78.5 / 152 / 162 / 115
2/ 78.5 / 154 / 166 / 116
3/ 76.3 / 152 / 169 / 122
4/ 77.9 / 156 / 169 / 124
5/ 77.1 / 156 / 170 / 128
6/ 76.3 / 157 / 171 / 129
7/ 77.1 / 159 / 171 / 132
8/ 77.3 / 160 / 171 / 130
9/ 78.5 / 156 / 170 / 131
10/ 76.0 / 159 / 172 / 131
Ave rep 77.4 - not bad as it was 78.6 average on 23 - 11 - 10
I hope to get this down to 75 by summer ...
I enjoyed this and I will have a nice easy day tomorrow :great: