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+--- Thread: Quiquesubway 10k Training (/Thread-Quiquesubway-10k-Training)
Quiquesubway 10k Training - Quiquesubway - 05-08-2009
Hey! Total training time 1:00:05
Warmed-up 17:30
400 @ 1:19.26 w/ 1:01
400 @ 1:26.90 w/ 0:54
400 @ 1:24.54 w/ 1:00
400 @ 1:26.86 w/ 0:55 *sip water
400 @ 1:28.63 w/ 0:58
400 @ 1:27.22 w/ 1:05..
...lost track of time 400 @ 1:30.25
Cooled down 16:00
Had to say i felt great! Gaining back my confidence!
I don't think there's a scheduled 5K-15K for this weekend so I'll probably go out for a relaxed long spin instead!
Cheers!
Q..
Quiquesubway 10k Training - TheEd - 05-08-2009
why not a qulity bike session on the Saturday?
Cheers
TheEd
Quiquesubway 10k Training - Quiquesubway - 05-08-2009
Sure! Just let me know what to do! Saturday i work, but get off at 3. Sunday i've been invited for a long, but relax ride...maybe 75kms. Should i go?
Woke up early for a ride but used the trainer instead (1hr at low gear between 25-19, 20 mins @ high gear between 21-20 and back to low gear 5 mins)
Will probably run 40 mins later tonight!
Quiquesubway 10k Training - TheEd - 05-08-2009
Qui .. currently I will mention to you when to do the quality cycling sessions however I won't be providing the exact sessions
chat to your cycle training partner regarding this
Cheers
TheEd
Quiquesubway 10k Training - Quiquesubway - 06-08-2009
Sure! no problem! Fartleks tomorrow. I ran 40 mins just now
Quiquesubway 10k Training - Quiquesubway - 10-08-2009
Hey! Sorry for the delay, but i've been busy.
Couldn't do the fartleks since i had to stay working; managed to do 1hr 25 mins trainner before 6am. Friday went for a 55km ride. Saturday off and yesterday went for a 75km through mountains. Will do a 30-40 min easy run today and 30-40min on the trainner (practice transition time) and may want to do either 2000s' or 1000s' on Wednesday or Thursday...what say you? How many reps should i do? Sunday's race is at 6am (5K-40K (flat) and 5K)
Best regards,
Q..
Quiquesubway 10k Training - TheEd - 10-08-2009
Try to do the 1000m session on Wednesday the latest
and do the normal session with 60 seconds rest
TheEd
Quiquesubway 10k Training - Quiquesubway - 11-08-2009
Perfect! 6 reps then!
Will let you know how i did later
=)
Quiquesubway 10k Training - Quiquesubway - 14-08-2009
Hi! We've been under severe weather (flash floods and thunderstorms) these past two days. Today it was clearer and i was able to get to the track safe. Since i want to make a good race Sunday, i did 3 X 1000s' w/ 1:00 rest
20 mins warm-up / 17 mins cool-down
1KM @ 3:45
2KM @ 3:57
3KM @ 3:50
Yesterday i did 40 mins at low gear high rpm!
Best regards,
Q..
Quiquesubway 10k Training - TheEd - 14-08-2009
good luck with the weather and hopefully everything is great for the weekend
TheEd