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+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - TheEd - 07-10-2013
good luck for your event
as you gain fitness your recovery pulse rate should drop faster
speed wise you have days which are slower but the positive is the quick recovery
enjoy
TheEd
10km training goal times - DRUS - 13-10-2013
Hi TheEd,
I ran the 21km event on Friday. It turned out to be 20.3km according to my GPS. That's probably a good thing as it was hot, hilly and I was struggling through the last few kms. My goal was to try and maintain ~4:15/km pace, but I drifted away from that as the run got longer. End pace was 4:25/km for a run time of 1:29.
Happy to at least have a new benchmark pace to aim to beat next time a run that distance.
Next on the agenda is a 5km corporate run on 31 Oct. So one more cycle before then.
Time | AHR | MHR
04:07 | 171 | 183
04:19 | 183 | 207
04:02 | 184 | 196
04:21 | 180 | 199
04:12 | 185 | 195
04:25 | 185 | 190
03:59 | 186 | 190
04:13 | 189 | 191
04:36 | 185 | 189
04:39 | 176 | 192
04:08 | 188 | 195
04:36 | 190 | 196
04:25 | 184 | 191
04:25 | 187 | 190
04:22 | 189 | 192
04:30 | 190 | 194
04:39 | 188 | 190
04:44 | 188 | 192
05:21 | 193 | 196
04:18 | 192 | 201
00:39 | 198 | 201
(My HRM is playing up a bit at the start of my runs, hence the whacky high readings for my max early on.)
10km training goal times - TheEd - 13-10-2013
quite annoying about the short course but as you say, nice to have a new marker
some interesting stats to be taken from the run
you can see where the hills are
onwards to the 31st
TheEd
10km training goal times - DRUS - 16-10-2013
Hi TheEd,
Super stoked with my 2km session today, it was the first time I've managed to keep all reps at/under 7:30! I was definitely running at my limit though, it took all my willpower to push on through the last couple of reps.
Time | AHR | MHR | LHR
07:27 | 182 | 189 | 128
07:28 | 188 | 194 | 140
07:30 | 190 | 194 | 150
07:29 | 191 | 196 | 161
07:24 | 192 | 199 | 150
43:18 | 172 | 199
10km training goal times - TheEd - 17-10-2013
sincere well done .. this session is the core of future race success
now focus on recovery before the next session
wunderbar
TheEd
10km training goal times - DRUS - 21-10-2013
Hi TheEd,
My running is feeling really great at the moment. 2hr/23 km long run done on Saturday and 1km session today with all reps under 3:30/km for the first time!
Things are looking positive for my 5km event next Thursday. It is the race/course where I set my PB last year (17:51) so I'm aiming to better that and get close to 17:30.
From recent 5kms, it seems I need to focus on not letting that 3rd/4th km drifting off pace. So that's the plan. Fingers crossed.
Time | AHR | MHR | LHR
03:28 | 173 | 186 | 136
03:26 | 181 | 191 | 147
03:26 | 186 | 194 | 150
03:25 | 187 | 194 | 160
03:27 | 190 | 196 | 159
03:22 | 189 | 197 | 159
25:34 | 161 | 197
10km training goal times - TheEd - 22-10-2013
good luck Drus
jump out quickly, then settle into the 3.30 per k rhythm
your first 1km should be faster than the 3.30 pace, so you have a cushion
then you need to run as relaxed as possible for the next km at 3.30 per k
then the last 1km should either be your fastest 1km or the same as the first 1km
there we go, now can you apply that
all the best
TheEd
10km training goal times - DRUS - 31-10-2013
Hi TheEd,
5km event done tonight. Disappointing I couldn't find the 3:30/km groove as I'd hoped. I got a stitch about half way around and my stomach felt like a clenched fist for the rest of the way; tough going.
The start was pretty frantic as it was downhill, explaining the first km split, then there were a couple of bridges to go up and down but I just couldn't settle into the pace I was aiming for. A bit of a shame as I'd been feeling pretty strong last week. My Garmin said 5.2km, so prob would've been about 18:00 if proper length course.
I was thinking of doing some off-time after this one, but now might do one more cycle and have another crack at a 5km pb. Will let you know.
Time | AHR | MHR
03:16 | 189 | 194
03:38 | 195 | 199
03:38 | 193 | 196
03:50 | 197 | 201
03:38 | 199 | 201
00:30 | 199 | 202
18:30 | 195 | 202
10km training goal times - TheEd - 31-10-2013
shorten it to a 2 week cycle and consider doing a few different sessions (5k pace) and racing the 5k the end of the 2nd week
cheers
TheEd
10km training goal times - DRUS - 11-11-2013
Hi TheEd,
Thought I'd let you know I've kicked into off-period mode. As you put it, life is getting in the way. I've had a few days off completely and will start building up again slowly tomorrow, along with some yoga/strength work before moving into the build-up.
Hopefully this leads to a fresh feeling come the new year!