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+--- Thread: 10k training - how fast can i get in 5 months? (/Thread-10k-training-how-fast-can-i-get-in-5-months)
10k training - how fast can i get in 5 months? - TheEd - 05-03-2012
place your old inner soles into the new shoes and if the shoes and see how that works out
as for the session I wouldn't read too much into and judging from the pulse range high it seems you put some work in
would be interested to see what the resting pulse dropped to as I am not able to figure it out from the stats
you in good shape so I wouldn't work up a head of negative steam, simply take it in your stride
onwards and forwards, blisters and all
TheEd
10k training - how fast can i get in 5 months? - sirchimp - 05-03-2012
1 | 3:59.4 | 146 | 157 | R: 62.0s HR: 157 -> 142
The stats are:
Kilometer/Interval #
Time for the interval
Average HR during the interval
MAX HR during the interval
R: xx.xs - the rest time
HR: start -> end - rest period starting and ending HR.
So in KM1 my HR dropped to 142 during the rest period. It maxed at 157.
Yeah, i don't feel too bad about it after all is said and done. Looking at my HR for interval 4 and 5, it looks like i backed off on the effort front just a bit, as my HR dropped off...rather than continuing to climb.
10k training - how fast can i get in 5 months? - TheEd - 06-03-2012
thanks
if you want a longer reply please ask and I shall paste what I had previously typed
TheEd
10k training - how fast can i get in 5 months? - sirchimp - 09-03-2012
Last 4 days of grinding...:
30 min easy - 6k
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:56.1 | 107 | 125
2 | 4:54.7 | 129 | 133
3 | 4:54.8 | 136 | 139
4 | 4:54.8 | 139 | 141
5 | 5:02.2 | 142 | 143
6 | 5:09.6 | 142 | 144
Total: 30:52.2
131/144 AHR/MHR
60min easy - 11k
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:59.9 | 110 | 123
2 | 5:12.8 | 124 | 127
3 | 5:12.9 | 129 | 132
4 | 5:12.9 | 132 | 135
5 | 5:12.7 | 135 | 139
6 | 5:13.0 | 140 | 142
7 | 5:12.8 | 141 | 143
8 | 5:21.8 | 142 | 144
9 | 5:34.8 | 142 | 144
10| 5:42.8 | 141 | 143
11| 5:49.4 | 138 | 141
Total: 59:45.8
134/144 AHR/MHR
Rest - blessed rest
5k Paced Run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:55.2 | 144 | 153
2 | 3:56.9 | 155 | 157
3 | 3:56.8 | 159 | 162
4 | 3:57.0 | 163 | 165
5 | 3:48.2 | 167 | 170
Total: 19:34.1
157/170 AHR/MHR
Soo..the 5k run I did on the same treadmill in the same gym i've been using for awhile now. I don't think its the EXACT same one as my previous 4k time trial (5k aborted attempt)...but i have been using it a lot, and don't believe it to be out of whack.
That said, this 5k paced run I dialed in 15.2kph - 3:55/56 pace and it was good. Difficult, but doable. I could have ran further, but i opted to speed up a bit in the final km, but still didn't get my HR going too much.
My standing pulse just before getting going was 56bpm...which I normally measure as my resting pulse lying in bed, though i haved really measured that in a month or more now.
Anyway...tomorrow an hour of easy running, then 30min, then back to the track for another 10x400m session...
Regards,
10k training - how fast can i get in 5 months? - TheEd - 09-03-2012
quite fine Sir
seems you have the cycles under control
a major improvement
enjoy the weekend
TheEd
10k training - how fast can i get in 5 months? - sirchimp - 11-03-2012
Two more days ticked off - 60min easy + 30min easy:
60min Easy - 11km
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:02.2 | 118 | 131
2 | 4:59.7 | 133 | 136
3 | 4:59.9 | 136 | 139
4 | 4:59.9 | 138 | 141
5 | 4:59.8 | 139 | 142
6 | 5:07.8 | 141 | 143
7 | 5:14.9 | 141 | 143
8 | 5:17.8 | 142 | 143
9 | 5:24.0 | 140 | 142
10| 5:23.7 | 138 | 141
11| 5:24.9 | 138 | 141
Total: 57:54.6
136/143 AHR/MHR
30min Easy - 6km
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:53.1 | 114 | 129
2 | 4:55.0 | 132 | 136
3 | 4:55.2 | 135 | 139
4 | 4:54.3 | 137 | 140
5 | 4:55.0 | 140 | 142
6 | 5:00.0 | 141 | 143
Total: 30:32.6
132/143 AHR/MHR
My times for these easy runs with my pulse capped at ~140 keep dropping.
Tomorrow back to the track. Any suggestions for my target 400m intervals?
Last time my pacing was kind of a sporadic...i was trying to target 86-88, but ended with an AVERAGE lap of 84.83s. I figure i'll aim for consistent 84-86s laps tomorrow, with my last lap being a bit faster for fun?
Regards
10k training - how fast can i get in 5 months? - sirchimp - 12-03-2012
Too late...Just finished at the track...my goal was 84-86s / 400m:
Temperature according to yahoo weather was 34ish....! It was overcast with a bit of a breeze..so half the time roughly i was running into a head wind. Felt like dead air when i had a tail wind, so i'm guessing the win was maybe 16kph or so...
400m track
Lap | Time | Pace | AHR | MHR | Rest | HRa
---------------------------------------------------------
1 | 87.4 | 3:38.5 | 133 | 151 | 61.9 | 117
2 | 80.1 | 3:20.3 | 144 | 160 | 60.5 | 134
3 | 79.1 | 3:17.8 | 153 | 164 | 60.6 | 142
4 | 81.3 | 3:23.3 | 158 | 166 | 60.4 | 141
5 | 84.5 | 3:31.3 | 160 | 167 | 61.2 | 144
6 | 86.6 | 3:36.5 | 159 | 167 | 61.0 | 147
7 | 82.5 | 3:26.3 | 163 | 172 | 61.2 | 154
8 | 84.7 | 3:31.8 | 165 | 173 | 62.3 | 154
9 | 84.6 | 3:31.5 | 166 | 174 | 60.9 | 158
10 | 75.8 | 3:09.5 | 171 | 179 | 60.5 | 167
Avg lap time(pace): 82.66s (3:26.65)
HRa = HR after rest
AHR/MHR = 158/180
Overall felt pretty good, however around lap 6-7 i started bargaining with myself to quit, but managed to 'win' the negotiation and keep going. haha. About 20s after the final lap i was thinking about how i hate running and never want to do it again. Hahaha....that though dissipated as i caught my breath.
Looking at my previous 10x400 session, i've improved a fair amount considering i ran faster with about the same HR...Though, the sporadicness of my lap times makes it more difficult to directly compare lap for lap.
I ended up hitting an average lap time of 82.66s...a bit faster than i'd planned. I remember you saying somewhere that these 400m intervals should be at 3000m pace...3:26 average pace is a bit faster than what i envision my 3k pace to be. So my question is:
Should I be making a stronger effort to slow these intervals down?
Finally - I'm planning to try another 5k time trial outdoors on the track this friday...fun fun.
Regards
10k training - how fast can i get in 5 months? - TheEd - 13-03-2012
Hi sir .. my main concern with this 400m session is that it can take too much out of the legs, with those athletes who are not used to such a session
so yes, I emphasise the NOT going too quick for a reason as come the race, the legs may not be in the shape 'we' would like them to be
no sense in trying to run faster if it can create a 'negative' effect
cheers
TheEd
10k training - how fast can i get in 5 months? - sirchimp - 14-03-2012
hmm...I see...I see. What about in my case where i don't have a race...just a time trial. Would i bet better served running these as fast as I can (aiming for consistency)....? Only when i have a real race, dialing back the speed?
Or should i always aim to keep it about 3k pace? (this would certainly be easier on my mental willpower to complete them...hehe)
FYI - Did an easy 40:8km yesterday and the fartlet today (8km in total)...tomorrow is a blessed rest day...and then I'm going to tackly another 5km time trial...either on the track or in the gym depending on the time of day i wake up...Aiming for 19:00 or faster
Regards
10k training - how fast can i get in 5 months? - TheEd - 15-03-2012
stick to the 3000m pace to develop for now and at a later stage we can switch to a 6 x 600m session (when not an important race) with 200m jog in-between (or 1 minute Rest) for further development
the 600m pace would be at the same pace as the 400m
Cheers
TheEd