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+--- Thread: Sub 45 Minute 10k (/Thread-Sub-45-Minute-10k)
Sub 45 Minute 10k - TheEd - 20-04-2015
longer runs are around 90 seconds per k slower . heart rate around 140 bpm
everything changes as you develop
you can start Day 1 tomorrow (tuesday)
enjoy
TheEd
ps.. as you develop, it should be the intention to get up to running 18k as a long run, as this will allow you to race a decent half marathon
Sub 45 Minute 10k - OkieRunner - 23-04-2015
Time: 1:06:26
Distance: 10.11km
Pace: 6.34min/k
Average HR: 142bpm
Legs felt fine
Sub 45 Minute 10k - OkieRunner - 23-04-2015
Time: 27:17
Distance: 4.69km
Pace: 5:49min/km
Average HR: 143bpm
Legs felt good. Pushed 2 kid jogging stroller for 2nd half.
Sub 45 Minute 10k - TheEd - 23-04-2015
nice to see you enjoying it
TheEd
Sub 45 Minute 10k - OkieRunner - 23-04-2015
4 x 2k Today
Lap Time Avg HR Max/Min HR
1 | 9:22 | 159 | 165
R | 2:00 | 130 | 115
2 | 9:22 | 161 | 169
R | 2:00 | 140 | 122
3 | 9:25 | 162 | 168
R | 2:00 | 145 | 129
4 | 9:01 | 171 | 174
I felt really good throughout. Way better than last week but it was also a bit cooler.
Sub 45 Minute 10k - OkieRunner - 27-04-2015
Cycle 1 Day 4: Friday 24Apr2015
Rest. No niggles.
Cycle 1 Day 5: Saturday 25Apr2015
Time: 1:29:26
Distance: 15km
Pace: 5:57min/km
Average HR: 145bpm
Cycle 1 Day 6: Sunday 26Apr2015
Rest. Too busy to run today. No niggles.
Start Weight (1Jan2015): 90.7, Current weight: 81.6 kg, Goal Weight (by 5/10/15): 79.4 kg, Ideal Race Weight: 77.1 kg
Sub 45 Minute 10k - OkieRunner - 28-04-2015
Time: 30:02
Distance: 4.67km
Pace: 6:26min/km
Average HR: 132bpm
It was pouring down rain today and cool. Everything feels good. Ready for the 6X1k tomorrow.
Sub 45 Minute 10k - OkieRunner - 29-04-2015
6 x 1k Today
Lap Time Avg HR Max/Min HR
1 | 4:20 | 156 | 165
R | 1:15 | 152 | 137
2 | 4:14 | 162 | 168
R | 1:15 | 149 | 126
3 | 4:16 | 161 | 167
R | 1:15 | 151 | 127
4 | 4:16 | 163 | 170
R | 1:15 | 150 | 129
5 | 4:09 | 163 | 170
R | 1:15 | 152 | 132
6 | 4:03 | 166 | 176
The training went well today. I felt pretty good throughout. Weather was perfect.
Sub 45 Minute 10k - TheEd - 30-04-2015
with your weight loss, everything should start getting quicker naturally, make sure to eat to feed the energy needed
coming along nicely, lots more to come by the looks of it
onwards
TheEd
Sub 45 Minute 10k - OkieRunner - 01-05-2015
Cycle 1 Day 9: Wednesday 29Apr2015
Time: 29:41
Distance: 5.07km
Pace: 5:51min/km
Average HR: HRM didn't work today :mad:
Run was light and easy. Starting to get a little warm out though.
Cycle 1 Day 10: Thursday 30Apr2015
Time: 1:00:23
Distance: 9.32km
Pace: 6:28min/km
Average HR: 151bpm
This run was a little tough. It was warm out and sun was full on. I may need to change my runs to the morning to keep things cooler. I do have a nice tan line from my running watch though. :yes:
Cycle 1 Day 11: Friday 1May2015
Rest today. Legs are a little fatigued today so rest was needed anyway.
Thanks for the feedback above. I am very happy with the weight loss but these last few kgs are the hardest to lose.
cales: I'm excited to see what the future holds for my running. It is hard to wait for each day's session because I am used to reading other people's forums and see the training that has been going on for months but now I am having to do it realtime. :p One day at a time...I am excited for the 5km paced run on Saturday. I plan to run the first 4k at 4:30 pace and speed up for last 1k if possible. Sound like a good plan?