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+--- Thread: going for sub 40 (/Thread-going-for-sub-40)
going for sub 40 - gjoko - 12-06-2013
Alrighty. 30min easy today.
I've got a 400m tartan track about a 10min bike ride away. That's where I lapped the time-trial yesterday.
I'll be heading to the track for the interval sessions too as it can be used all-weather. Biking gives also nice warm up and cool down for legs.
going for sub 40 - TheEd - 12-06-2013
good stuff .. enjoy
going for sub 40 - gjoko - 13-06-2013
4x2k (4:20/km)
Rep|Time - End of rep HR - End of rest HR
1|8:38 -191 -156
2|8:40 -193 -161
3|8:37 - 191 -167
4|8:34 - 197
Every other rep I ran counterclockwise. First two reps felt relatively easy. Third one was a bit harder and on fourth fatigue started to accumulate on my legs and I thought I was going to slow down, so I pushed the effort a bit. Recorded a new HR max.
My heart rate monitor is like 10 year old so I'm not quite sure of its accuracy.
Anyways shall I now proceed along the 40min 10K program with just slower paces?
Also a question about the 'time on feet'. Last time I ran 12km in 90min @ 7.25min/km pace. Should I try to cover bit more distance like 15K or just focus on keeping HR below 150?
going for sub 40 - TheEd - 15-06-2013
good 2k session
focus on keeping the pulse below 150
keep an eye on your recovery pulse for the interval sessions
Tuesday is 6 x 1k Rest 60 seconds (so pulse for the 1k and then keep an eye on how your pulse drops during the Rest)
pace for 1k 10 seconds per k quicker than the 2k session, so 4.10 per k
enjoy and have a great weekend
TheEd
going for sub 40 - gjoko - 18-06-2013
Hello TheEd,
tonight I ran the 6x1k intervals. Started out bit too fast but then found the right pace. Overall the session felt relatively easy compared to the 4x2k last week.
Day 5 - Fri Rest
Day 6 - Sat Long run
1h 37min
13,5km
avg. 147
7,11min/km
Day 7 - Sun 30min easy
Day 8 - Mon 30min easy + 30min biking
Day 9 - Tue 6x1k @4:10/km
1|3:59 - 179 - 149
2|4:12 - 182 - 144
3|4:09 - 183 - 150
4|4:09 - 181 - 151
5|4:08 - 193 - 157
6|4:06 - 189
How fast should I run the 5k paced run?
going for sub 40 - TheEd - 19-06-2013
gjoko, are the 2nd HR scores related to Rest pulse?
Saturday, no faster than 21:30 please
sub 22 fine or as you feel but no faster than 21:30
TheEd
going for sub 40 - gjoko - 19-06-2013
Day 10 30min easy
Yes, sorry for being unclear. The 2nd HR scores are the readings after each 60 sec rest, right before I started next interval.
I'll be on my summer cottage whole weekend celebrating Juhannus. :yes:
I'll do two easy runs there, but can I switch the 5k paced run for Sunday? In that case I could do it on a route which I can measure and use for this session in the future.
going for sub 40 - TheEd - 19-06-2013
gjoko, are you seriously telling me you going to want to do the 5k paced on the Sunday after Juhannus .. serious
enjoy
TheEd
going for sub 40 - gjoko - 23-06-2013
Running is serious business
Day 11 50min easy
Day 12 30min easy
Day 13 Rest
Day 14 5K paced run
Today I went for comfortably hard paced run. I was sweating like a pig though not pushing the pace.
The course goes from sea level to sea level including few steep hills.
Avg. HR 189
1| 4:27
2| 4:07 - long downhill
3| 4:25
4| 4:26
5| 4:15
21:38
Monday easy and on Tuesday 10x400m?
going for sub 40 - TheEd - 24-06-2013
nice going
tomorrow (Tuesday) are you going to do the session on the tartan track?
as this session hurts a number of the newbies if they do it on the road
so please let me know and on the track, don't go too fast because it feels easy
cheers
TheEd