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+--- Thread: Sub 40min 10K Training Log (/Thread-Sub-40min-10K-Training-Log)
Sub 40min 10K Training Log - rook - 28-05-2011
Day 15 - 10x400m R60 88-92sec (felt strong - 80% effort)
1:29 - 151 avg HR - 166 max HR - 115 HR during rest
1:30 - 155 - 168 - 110
1:31 - 154 - 168 - 115
1:32 - 152 - 169 - 115
1:29 - 156 - 171 - 115
1:28 - 157 - 172 - 120
1:26 - 162 - 175 - 125
1:29 - 159 - 172 - 120
1:28 - 157 - 171 - 120
1:25 - 161 - 174
Day 16 - 40min @ 5:20 pace (felt ok - 50% effort)
Day 17 - Fartlek (felt ok - 55% effort)
Day 18 - Rest
I think I'm out of this rut. I don't know what I had (maybe I was fighting a cold or something, or maybe just the training catching up with me). Anyway my legs feel ok today and I have more energy.
For my race tomorrow, I'm planning to start at a 4:10 pace and aim for about 41:30, but I will see how I feel after 2-3 km.
Sub 40min 10K Training Log - TheEd - 28-05-2011
good luck and enjoy
TheEd
Sub 40min 10K Training Log - rook - 31-05-2011
Thanks Ed.
Well I did the 10K in 42:16. I felt good before the start but didn't feel very strong when I started running. I wasn't expecting a great time for this one anyway, there will be enough races this season to get better times.
A good thing is that I'm pretty sure my problems lately are a result of my allergies. I always have a bit of allergies during the pollen season, but this year it seems to be a lot worse. I started feeling weaker around the same time my allergies started, and lately I noticed that I feel better when inside. That means things should get better with time as the worst of the pollen season is done.
For the next cycle, I figure I should stick to the same pace again in order to get a more consistent set of runs. Correct?
Day 20 - 35min recovery @ 5:20 pace (legs sore, but felt good)
Day 21 - 35min recovery @ 5:20 pace (quads still a bit sore, but felt good)
Sub 40min 10K Training Log - TheEd - 31-05-2011
correct .. same pace to achieve consistency and you should get a better result at the end of the next cycle, hopefully
hope the allergies clear up soon so you can enjoy the summer at least
onwards and forwards
TheEd
Sub 40min 10K Training Log - rook - 05-06-2011
Day 1 - 65min @ 5:17 pace (felt good - 55% effort)
Day 2 - 25min @ 5:40 on treadmill + 1hr squash (35% effort for jog)
Day 3 - 5x2k in 8:15-8:25 R90
8:15 - 165 avg HR - 173 max HR - 105 min HR during rest
8:10 - 166 - 174 - 105
8:12 - 165 - 171 - 100
8:15 - 165 - 172 - 105
8:11 - 165 - 176 - HR down to 80 after 3min
Felt very good during this workout, effort was maybe 80%.
Day 4 - Rest
Day 5 - 90min @ 5:05 pace, 17.7km (felt comfortable, 75-80% effort)
I'm feeling much better lately. I definitely have more energy and my legs have no problems. :jive:
Sub 40min 10K Training Log - TheEd - 05-06-2011
I see Galen Rupp didn't run Friday night due to his allergies
so it's a bad time of year all round
good to see you feeling better
enjoy
TheEd
Sub 40min 10K Training Log - rook - 22-06-2011
The training is going ok. I felt very good during the long run, 2k, 1k and 400m sessions, but I haven't been able to get good 5k or 10k races. This past Saturday I couldn't complete the 10k because of the heat. I think I will need to take the preparation more seriously for these practice races, meaning I will be more careful to what I eat and consume (alcohol) the night before, not sleep too little or too much and go race earlier when it's very hot. I will try to get a good 10k at the end of this 4th cycle and then I have a race at the end of July.
Day 6 - 30min @ 5:40 pace (45% effort)
Day 7 - 10k @ 5:20 pace (started slow - 60% effort)
Day 8 - 6x1k in 4:00-4:05 R60
4:04 - 154 avg HR - 166 max HR - 105 min HR during rest
3:57 - 160 - 172 - 110
3:57 - 165 - 175 - 115
4:00 - 165 - 175 - 115
3:58 - 166 - 176 - 120
3:56 - 167 - 175 - HR down to 85 after 2:30min
Felt good, about 80-85% effort.
Day 9 - 30min @ 5:30 pace (45% effort)
Day 10 - 1Hr @ 5:30 pace (started slow - 55% effort)
Day 11 - Rest
Day 12 - 5k in 20:46
Last laps were very hard. Strong wind and hot weather. 90-95% effort.
Day 13 - 1Hr @ 5:15 pace (60% effort)
Day 14 - 30min @ 5:25 pace (40% effort)
Day 15 - 10x400m in 88-92sec R60
86sec - 91 - 89 - 86 - 87 - 88 - 88 - 88 - 87 - 87
Felt good, about 75-80% effort.
Day 16 - 20min jog + 1hr squash
Day 17 - Fartlek with about 4:10 race pace (50% effort)
Day 18 - Rest
Day 19 - 10K race
Very hot. Had to stop after 3k. Did some easy jogging after.
Day 20 - Could not run, was away all day
Day 21 - 40min @ 5:20 (45% effort)
The training sessions went well and I didn't have any leg issues, so I think I'm ready to increase the pace for the intervals. I could aim for a good 5sec per km faster. Sounds ok?
Sub 40min 10K Training Log - TheEd - 22-06-2011
keep the pace at the same tempo (pace according to previous cycle times) until you have a race or trial that justifies the up in tempo
doing the routine at the pace is still most beneficial
hopefully you able to get a decent race in at the end of this cycle
TheEd