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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 30-01-2011
Thanks TheEd - I will do as you say.
I was fine about the result - see my blog for a full report
I am looking forward to starting my road racing season with the 10k. This is on March 5th and will be on a flat course.
Before this I have to complete my XC duties for my club. Last league race is in 2 weeks on Sat 12th. This will give me a proper 3 week cycle to prepare :great:
Also I will have to defend my club championship title, but the date has not been decided yet :confused: - but hopefully this should just be a float round.
10k & 21k Training - DaveM40 - 03-02-2011
Hi TheEd - how are you today?
I did the 1000's today;
1/ 3.20 / 152 / 160 / 114
2/ 3:20 / 153 / 164 / 117
3/ 3:20 / 156 / 166 / 128
4/ 3:20 / 158 / 168 / 132
5/ 3:19.5 / 161 / 169 / 138
6/ 3:16 / 162 / 171 / 129
I felt stronger as the session went on today. I will be chipping away these times in the weeks to come I think
I am having a good week training all in all.
Best wishes -- Dave
10k & 21k Training - TheEd - 04-02-2011
when I read this it gave me a smile as I do believe you will get to run a decent 10km when you have the opportunity
and I truly think you will get towards the 3.20 to 3.25 per k for the 2000's during the next 3 to 6 months
which (as you know) augers well
Well done Dave, your approach and diligence will certainly provide the results
:great:
have a great weekend
TheEd
10k & 21k Training - DaveM40 - 05-02-2011
Hi TheEd - thanks for the encouragment.
I hope the 10k on 5th March will have good weather for a fast run. Its a completely flat course.
I did a nice 90mins today - all well.
Dave
10k & 21k Training - DaveM40 - 06-02-2011
Hi TheEd - hope your weekend was good.
Next week;
Mon - 60 easy
Tue - 10 x 400
Wed - 45 easy
Thu - fartlek
Fri - rest
Sat - 10k XC league race
Sun - 60 easy
How does this sound? I should be doing a full 3 week cycle after this racing week.
Dave
10k & 21k Training - TheEd - 06-02-2011
this is fine and dandy and the only session to be concerned about are the 400's, so if weather foul then change it to 3 x 1600 R2 minutes
and no need to roll the 1hr out on Wednesday
good stuff ... enjoy
TheEd
10k & 21k Training - DaveM40 - 06-02-2011
Thanks for the reply. I take the point about the weather. If it is windy or heavy rain I will go inside on the treadmill.
Dave
10k & 21k Training - DaveM40 - 08-02-2011
HI TheEd - how is it in Sweden? We have a nice day here in the UK - 5* temp, sun and light breeze.
I went to the track and did 10x 400
time / ave / max / after 1 min rest
1/ 75.6 / 151 / 163 / 119
2/ 75.9 / 152 / 167 / 123
3/ 76.0 / 155 / 168 / 125
4/ 76.4 / 155 / 169 / 129
5/ 76.8 / 157 / 168 / 130
6/ 76.6 / 158 / 169 / 133
7/ 77.0 / 159 / 169 / 135
8/ 76.8 / 158 / 170 / 136
9/ 77.1 / 159 / 169 / 139
10/ 76.5 / 161 / 169 / 132
ave lap - 76.5 which is about the same as my best from April last year. Getting back to good form
Legs good - nice and smooth. Worked quite hard but no straining.
Have a good day
Dave
10k & 21k Training - TheEd - 08-02-2011
I do believe you in better shape currently and should get even better
:great:
TheEd
10k & 21k Training - DaveM40 - 12-02-2011
Hi TheEd - hope your weekend is good.
I did the cross country league race today. Very hilly course. I went off hard and was 46th on lap 1 and I felt it on the 2nd lap! Good last lap allowed me to end up 42nd,which is a PB by 4 places.
Very tired at the end, but legs ok now. Will monitor fatigue over the weekend and Monday.
Dave