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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Improving my 10k (/Thread-Improving-my-10k)
Improving my 10k - fabiogelbcke - 13-02-2015
funny you'd say that cause on the last 2km I was feeling like I wouldn't be able to hold the pace but then these 12-13 yo kids that were having PE at the track started trying to keep up with me, with around 1000m left, just when I was thinking about going a little slower to be able to maintain throughout the interval, and they could only keep up for like 200m but that helped me a lot for the rest of the interval.
I'm gonna try to find someone to train with, but I don't know many people in Paris since I just got here so right now, and I don't even know ANY runners.
you have a good weekend too
Fábio
Improving my 10k - fabiogelbcke - 15-02-2015
Hey ed!
long run done:
total distance: 18.20km
total time: 1h25m25s
avg page: 4:42/km
elevation gain: 132m
have a good week ed
Improving my 10k - TheEd - 17-02-2015
nice running Fabio, by chance, any feedback on the pulse for the long run?
onwards
TheEd
Improving my 10k - fabiogelbcke - 19-02-2015
Hey ed.
Unfortunately, I forgot my HR band in brazil, but will get another one soon.
Here are the splits for yesterdays 6x1k R60:
3:44
3:45
3:46
3:45
3:44
3:39
It certainly wasn't easy, but didn't feel all that hard. Nothing compared to the 5x2k. I was also happy that there was no wind this time
Fábio
Improving my 10k - fabiogelbcke - 22-02-2015
Hey ed!
paced 5k done in 19:44.94.
I can't find my ant+ stick, so I can't really submit the splits, but I will when I find it.
have a good week
Fábio
Improving my 10k - fabiogelbcke - 23-02-2015
Hey ed,
which days do you think I could fit in some weight training? I wanna get ready for triathlon season, so I wanna do weight training while my bike doesn't get to france. Preferably on weekdays
cheers
Improving my 10k - fabiogelbcke - 26-02-2015
Hola!
found my ant stick.
my splits for the 5k are the following:
3:49
4:00
4:01
4:00
3:52
for a total of 19:43, 3:56.6/km
tried to follow your article that says first and last km should be the fastest, and tried not to go too hard, as mentioned in the program, just sub 20.
Also, did the 10x400m with the following splits:
1:21
1:25
1:20
1:20
1:20
1:21
1:22
1:21
1:20
1:17
went a little too fast maybe, compared to what the program recommends, but I still had some left in the tank and could've gone for a few more. Felt great and had really good music on, which was what got me excited and running faster than i should in the first place :p
Fábio
Improving my 10k - TheEd - 27-02-2015
do you do the session on a tartan track?
have a good weekend
TheEd
Improving my 10k - fabiogelbcke - 01-03-2015
Yes, there's one near where I live, and I do the 400's, 1k's and 2k's there.
Have a good week ed
Fábio
Improving my 10k - fabiogelbcke - 10-03-2015
Hey ed.
Forgot to post 5x2k splits here:
7:39
7:40
7:45
7:44
7:37
Honestly, felt horrible. Already during warmup, when I was going slow at like 4:40/km, I was feeling really bad like my legs were heavy and with short breath. I was really happy just to be able to finish the session, and I was surprised when I checked the splits later that they were actually good, as I thought during warmup I wouldn't even be able to post 1 split under 7:50. Definitely served as good mental training
Unfortunately I opened a door on my toe just after I got home from the 5x2k and it started bleeding under the nail and was hurting a lot just to walk, so I had to take an extra rest day between the 5x2k and the long run. Will resume normally after that.
(just to be clear I'm not making up lost sessions, just pushing everything back 1 day)
have a good week
Fábio