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+--- Thread: Attempting sub 50 10K (/Thread-Attempting-sub-50-10K)
Attempting sub 50 10K - denali - 09-09-2010
TheEd,
I wrote the pace in min per mile, if you prefer, I will use min per k. So the pace were
1st 2K 5:09 pace
2st 2K 5:22 pace
3st 2K 5:44 pace
Attempting sub 50 10K - TheEd - 09-09-2010
and here I thought you blitzed the first 2k in 8.23 (my bad)
yes please, would prefer it in km time
good stuff
TheEd
Attempting sub 50 10K - denali - 09-09-2010
2K in 8:23 would have been very nice, LOL! Maybe some day...
Attempting sub 50 10K - TheEd - 09-09-2010
the 2k session is very definitely a shock to the system but if you serious on getting to your 10km goal then the session certainly delivers
enjoy
TheEd
Attempting sub 50 10K - denali - 14-09-2010
TheEd,
Reporting back after the 5x1k session.
Day 4 rest
Day 5 should have been long run, rode bike with neighbor for 2 hours, then jogged 30 minutes for 3.86K
Day 6 should have been 30 minutes, ran 1 hour 47 minutes, 14.5K
Day 7 45 minutes jog, 5.8K
Day 8 5x1K, planned 5 min - 5 min 05, rest 1:30
1st K 5:08.59, AHR 160, MHR 175
Recovery 1:49.52, AHR 160, MHR 175
2nd K 5:12.15, AHR 172, MHR 189
Recovery 1:51.70, AHR 161, MHR 177
3rd K 5:09.04, AHR174, MHR 183
Recovery 1:39.52, AHR 169, MHR 183
4th K 5:15.42, AHR 177, MHR 186
Recovery 1:55.46, AHR 168, MHR 185
5th K 5:03.34, AHR 181, MHR 192
Might have run a few seconds farther each time, since I couldn't quite tell the exact 200m start mark. Rest time a little too long since I got back to the 400m start mark each time to get a few sips of water.
Attempting sub 50 10K - TheEd - 14-09-2010
good to see you getting into the rhythm of things
for the future try to do the long run on the first weekend on the prescribed day so that you have more recovery before the 1k session
how did you feel during the 1000m session?
Cheers
TheEd
Attempting sub 50 10K - denali - 14-09-2010
TheEd
The 1K session was somewhat hard, but didn't struggle as much as in the 3x2K session. Looking forward to do better next cycle. Should I run a 5K race at the end of the cycle or do the 4K time trial again?
Attempting sub 50 10K - TheEd - 14-09-2010
a 5k paced or race would be good
TheEd
Attempting sub 50 10K - denali - 15-09-2010
TheEd,
What I mean was the race at the end of this cycle, which would be on the third week of this cycle, right now is the second week. I might be getting ahead of myself though...
Today I took a rest day, subscribed was a 30 min run, but I felt in need of some rest.
There will be a 5K pace run on Saturday, I am planning to do it on Friday though, since I will be out of town on Saturday. Plan to run in about 26 minutes, is the target time sounds about right? Or maybe should target a slower time. Recall my 4K time trial before this cycle was 20min47
Attempting sub 50 10K - TheEd - 15-09-2010
consider feeling good about this paced run and add maybe 30 seconds to the overall time
finish off feeling strong instead of going out too quick and fading
pace judgement most important
Cheers and enjoy
TheEd