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+--- Thread: Sub-45 Here I come. (/Thread-Sub-45-Here-I-come)
Sub-45 Here I come. - TheEd - 11-02-2009
you probably right there .. take your current 1000m session
4.30 per k .. equals 22.30 add a minute to that and it would give you 23.30
so 23.15 to 23.30
should be ideal
TheEd
Sub-45 Here I come. - bmclough - 15-02-2009
Results from the paced run as follows
Tempo 5k in 23:15 with avg hr @ 173 and max hr 179
Bang on target I think so I was happy and I also held back a bit
Splits
1,4:45,164,172
2,4:39,173,175
3,4:39,174,176
4,4:35,175,176
5,4:35,177,179
Nice 10k recovery run in the park today and what a day it was. Kept this really relaxed.
10k in 61:27 with avg hr @ 151
Very happy with this weekend of training.
I dont have a race next weekend so I am wondering do you want me to keep up with week 3 or maybe restart again?
March races (Are they too close?)
5k xc on March 11
10k road race on march 17
Sub-45 Here I come. - TheEd - 16-02-2009
lets see if you can do either a 4 or 5k or even 8k time-trial next week
so that you can prepare the night before to run fast the next day
and then onto March for the real races
what say you?
TheEd
Sub-45 Here I come. - bmclough - 16-02-2009
I am happy to do that. I think I would like to go for the 8k time trial. Not sure on a time to aim for or should I just go as hard as possible?
How does the paced run performance look in terms of my overall objectives I was felt very happy about it?
Also today 4 miles in 39 mins (avg hr = 145)
Sub-45 Here I come. - TheEd - 17-02-2009
Hi BM .. sorry for not replying earlier
your progress is 'now' coming along nicely and I reckon by the end of the next cycle you should have moved onto a new level
exciting times ahead
your pace times I reckon are in for some jumps over the next couple of weeks and you have every reason to be excited about what lies ahead
and as for your pace time for the 8k .. run the first 3k of the 8k with your pulse up to 165 max and then run as you feel over the last 5km, seeing if you can maybe match the 5k paced you had run on Saturday
Ask questions for clarity if need be
TheEd
Sub-45 Here I come. - bmclough - 17-02-2009
The Fartlek session was completed with the fast sections done at a pace of 4:39. Max HR 176, Avg HR 155 (this includes easy sections)
I will take your advise on the trial run. Looking forward to it.
Sub-45 Here I come. - TheEd - 18-02-2009
good stuff
TheEd
:mrburns:
Sub-45 Here I come. - bmclough - 19-02-2009
Day 16: 4 mile easy run in 39:33 (avg hr 147)
Day 17: 4 mile easy run in 38:20 (avg hr 148)
Sub-45 Here I come. - bmclough - 22-02-2009
2.5k in 15mins
Followed by 3k in 16:23 (avg 164, max 169)
Followed by 5k in 23:00 (avg 178, max 181)
Followed by 2.25k in 15min
The 5k run was really tough and I got a stitch after 4k which made life difficult. Conditions were not as good as lst week. Head wind may have drained me a bit.
Sub-45 Here I come. - TheEd - 23-02-2009
How are you feeling mentally after this paced run?
sometimes runners can be hard on themselves and feel down instead of taking things as a learning experience
TheEd