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10km Training - Want to be XC Ready by October - Printable Version

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RE: 10km Training - Want to be XC Ready by October - dmw9255 - 28-07-2019

(28-07-2019, 06:22 AM)TheEd Wrote: Hi Dean add 5 to 10 seconds for the first 2k you do and then see how you feel before upping the pace

this will provide a more cautious approach and one aimed at achieving a decent result in the session

on we go

TheEd


Hi TheEd,
I will aim for 8:30-8:40 for the first set of 2km efforts Smile" alt="Smile" title="Smile">

Completed a 12km trail run today. Average pace was 5:30/km. Ave HR 161bpm. Legs felt nice and fresh.... I probably went a little quicker than needed or required...

Plan for the week is:

Monday - 45 Minutes easy Cycling
Tuesday - 45 Minute easy jog (am), strength work (pm).
Wednesday - 55 Minute Easy.
Thursday - 45 Minute easy Cycling.
Friday - 5 x 2k @ 8:30-8:40 pace.
Sat - Easy jog or Rest (dependant on legs)
Sun - Long Jog 16km @ ~5:45/km pace.

I know the 2k efforts should be Thursday, but Friday fits in better with life.... If the 2k efforts become problematic with regards to the Long Jog, then we will re-evaluate.

Best Regards.

Dean.



RE: 10km Training - Want to be XC Ready by October - TheEd - 30-07-2019

great Dean .. I see you have the fun session planned for Friday

Smile TheEd

RE: 10km Training - Want to be XC Ready by October - dmw9255 - 30-07-2019

(30-07-2019, 04:50 AM)TheEd Wrote: great Dean .. I see you have the fun session planned for Friday

Smile" alt="Smile" title="Smile"> TheEd


Yes, and I am not looking forward to them (haha).

Completed the 45 minute easy cycle yesterday. Ave HR 108 bpm, Ave Power 95 watts (53% of cFTP).

This morning completed the easy 45 min jog. Legs were a little sluggish and HR elevated for the pace.

Duration - 44:14
Ave Hr - 154 bpm.
Ave Pace - 5:39/km
Ave Power - 207 watts (78% of rFTP).

55-60 minute easy jog tomorrow.....

Best Regards.

Dean.


RE: 10km Training - Want to be XC Ready by October - TheEd - 31-07-2019

Hi dean, focus on recovery

don't strain yourself if everything doesn't feel right

TheEd

RE: 10km Training - Want to be XC Ready by October - dmw9255 - 01-08-2019

(31-07-2019, 05:22 AM)TheEd Wrote: Hi dean, focus on recovery

don't strain yourself if everything doesn't feel right

TheEd


Hi TheEd,

I reduced yesterdays easy run to a 40-45 minute multi terrain jog. A very windy day along the beach. Legs felt a bit better and my HR was down a little on the day before, even with the wind.

43 mins, 7.45km
Ave Pace - 5:47/km
Ave HR - 148bpm
Ave Power 202 watts (76% of rFTP).

Planning on a 35 minute Z1/Z2 easy cycle before my 5 x 2km intervals tomorrow.

Best Regards.

Dean.


RE: 10km Training - Want to be XC Ready by October - dmw9255 - 02-08-2019

Hi TheEd,

Well I will be honest, I hadn't quite forgotten how horrible the 5x2km sessions are...... Still disgusting Big Grin

Easy 35 minute cycle yesterday.

Today I decided to do the 5x2km session on the treadmill at 10km power approx 268 watts (rFTP). This meant that the treadmill pace was 14.3km/h (4:12/km).

Duration - Ave HR - Ave Power (% rFTP)

8:30 - 165bpm - 265 watts (99%)
8:30 - 173bpm - 264 watts (98%)
8:30 - 175bpm -264 watts (98%)
8:30 - 180bpm - 265 watts (99%)
8:30 - 182bpm - 266 watts (99%)

The session was comfortably disgusting.

Best Regards.

Dean.

RE: 10km Training - Want to be XC Ready by October - dmw9255 - 03-08-2019

Hi TheEd,

Nice easy 6km jog this morning to loosen off the legs.

Duration - 34:20
Distance - 6.1 km
Ave HR 144bpm (starting to get back to where I expect it to be).
Ave Pace 5:38/km
Ave Power 209 watts (79% of rFTP)
Running Index 62.

All ready for my 16km long jog tomorrow.

Regards.

Dean.

RE: 10km Training - Want to be XC Ready by October - dmw9255 - 04-08-2019

Hi TheEd,

Completed my Sunday Long Jog this morning. Nice easy pace.

Distance - 17km
Duration - 1:39:22
Ave HR - 148bpm
Ave Pace - 5:51/km
Ave Power - 200 watts (76% rFTP)
Running Index - 63.

Legs felt pretty good today, a lot fresher than yesterday Smile

I have a long day of driving later today, so will probably have a really easy session on the indoor bike or very easy 20-30 min jog tomorrow before the 6x1km efforts on Tuesday.

Total distance for the week 51km.

Best Regards.

Dean.

RE: 10km Training - Want to be XC Ready by October - TheEd - 05-08-2019

HI dean, looks like you have been quite consistent, nice going

getting some decent training under the hood all helps

on we go

TheEd
ps.. how do you find the treadmill running?

RE: 10km Training - Want to be XC Ready by October - dmw9255 - 05-08-2019

(05-08-2019, 06:52 AM)TheEd Wrote: HI dean, looks like you have been quite consistent, nice going

getting some decent training under the hood all helps

on we go

TheEd
ps.. how do you find the treadmill running?


Hi TheEd,

I try to aim for consistency Smile

As for the treadmill, I like to do the efforts on the treadmill, and as I now have a power meter, it is very easy to get to intensity to the same level as on the road. The treadmill is a little less stressful than the road, and I find I perform better outdoors than the treadmill so if it is tough on the treadmill, it is generally not quite as tough when needing to perform outdoors.

Dean.