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+--- Thread: Build-up for 10k race and HR advice (/Thread-Build-up-for-10k-race-and-HR-advice)
Build-up for 10k race and HR advice - aistis - 20-04-2009
Easy 10k today:
54 min 18 sec
10.12 km
5:22 min/km
163 bpm
So, i guess 70min tomorrow. What pace/HR would you recommend?
Thanks,
Aistis
Build-up for 10k race and HR advice - TheEd - 21-04-2009
your heart rate at this moment for the easy run is still difficult to call; to give an accurate one. However after the 2000's and 1000's things will be different
an easy run with a number of runners would be around 140 however I suspect yours may be as high as 155/160
so go for an easy run according perception and provide feedback after, please
Thanks
TheEd
Build-up for 10k race and HR advice - aistis - 21-04-2009
Hello TheEd,
I went for an easy run today. I tried to keep HR around 160 and that felt ok, quite easy at first, then in the last 3 km legs felt a bit heavier but I did not feel very tired. The data:
Lap___Time____Avg HR__Max HR__Total time
1_____5:26_____146_____155______5:26
2_____5:29_____156_____160______10:55
3_____5:28_____158_____162______16:23
4_____5:24_____160_____168______21:47
5_____5:36_____162_____168______27:23
6_____5:35_____160_____166______32:58
7_____5:37_____161_____167______38:36
8_____5:34_____160_____165______44:10
9_____5:41_____161_____167______49:50
10____5:51_____162_____171______55:41
11____5:46_____162_____167______1:01:27
12____5:50_____162_____168______1:07:17
12.48_2:56_____163_____168______1:10:13
Time: 1hr 10min 13sec
Distance: 12.48km
Pace: 5:37min/km
Avg HR: 159bpm
30min tomorrow. What pace would recommend for 2000s on Thursday?
Thanks,
Aistis
Build-up for 10k race and HR advice - TheEd - 21-04-2009
OK .. that pace sounds a little too taxing .. we will rather look at 145 for easy runs but as mentioned after the 2000's and 1000's we can provide a more accurate assessment
lets start the 2000's at 4.10 per k = 8.20 for 2k
after the 2000m and 1000m session you should also be ready to move to a new level with these sessions
provide pulse rates and especially the recovery pulse
TheEd
Build-up for 10k race and HR advice - aistis - 22-04-2009
This was very easy run. Was making an effort not to go over 145bpm.
Lap___Time____Avg HR__Total time
1_____5:47_____136______5:47
2_____5:56_____144______11:43
3_____6:03_____144______17:46
4_____6:02_____144______23:48
5_____6:00_____146______29:48
5.74__4:30_____146______34:18
Time: 34min 18sec
Distance: 5.74km
Pace: 5:58min/km
Avg HR: 143bpm
2000s @ 8:20 tomorrow.
Build-up for 10k race and HR advice - TheEd - 22-04-2009
OK .. there we have it .. the easy runs currently are meant to be very easy
let's see how the 2000's go tomorrow
TheEd
Build-up for 10k race and HR advice - aistis - 23-04-2009
Hello Ed,
2000s today felt fast but still controlled. It was quite windy on the track. 5min wu/cd. The data:
Lap___Time____Avg HR(max)__Rec Min HR(avg)
1_____8:19_____183(189)______137(159)
2_____8:19_____182(190)______139(163)
3_____8:19_____184(191)______143(165)
4_____8:20_____186(194)______148(168)
5_____8:18_____187(193)______147(168)
The HR graph is attached.
Thank you,
Aistis
Build-up for 10k race and HR advice - TheEd - 23-04-2009
most interesting session as it shows it was controlled via the pulse range
now for the 1000's feedback and we should have a fair amount of data to work with
TheEd
Build-up for 10k race and HR advice - aistis - 25-04-2009
Fairly easy long run today:
Total time: 1hr 28min 33sec
Distance: 14.77km
Pace: 6:00min/km
Average HR: 161bpm
Build-up for 10k race and HR advice - TheEd - 25-04-2009
aistis, how do you measure your pace and distance, please?
trying to assess the various pulse ranges and paces as per distance
Thanks
TheEd