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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 35 (/Thread-Sub-35)
Sub 35 - jamieh - 08-12-2014
Yes will only do the 30k on weekend between the 2k's and 1k's. Should I still just plan to run 75-90 mins tomorrow (i.e. first day of the program)?
Yes to easy week after every 2 cycles on the program. Works great as that's Xmas - NYE for this time
We can discuss the Mara specific training in March. For now focus is on fast 10k in Feb.
Had a decent enough 5k on Saturday, just over 17 on a very tough parkrun course. I'd had a deep tissue massage the day before so legs were very heavy (it was the only time I could squeeze it in unfortunately!).
Feeling great this morning, weight coming off and looking forward to this cycle.
Sub 35 - TheEd - 08-12-2014
good to read Jamie .. you understanding what is needed and this can only lead to better performances
TheEd
Sub 35 - jamieh - 11-12-2014
5x2kR90 (Track)
6:46 (HR Avg:147 | Max:159)
@90s 76
6:50 (HR Avg:155 | Max:163)
@90s 87
6:55 (HR Avg:157 | Max:165)
@90s 89
6:55 (HR Avg:158 | Max:167)
@90s 93
6:49 (HR Avg:160 | Max:169)
@90s 95
Weight: ~80kg
Weather: 8 deg, 15-20mph wind!
Super windy today so the times aren't all that great. But had HR monitor and seem to be getting up to where I need to be to improve. Pretty tough session (drank/ate waaay too much last night at Xmas party!) but I think it's probably progress on last week given the wind.
Looking forward to the 30k this weekend. Legs feeling good.
J
Sub 35 - TheEd - 14-12-2014
good to get the session under the belt
let me know how the long run goes
TheEd
Sub 35 - jamieh - 14-12-2014
Decent long run yesterday - 15k social jog (4:49 pace) then picked it up for final 16k (averaged 3:58 over hills/mud). 2hrs 15mins for the full 31k.
Recovered with an easy long ride today. Let's see how the legs feel for the 1k's.... could be interesting!
Sub 35 - jamieh - 16-12-2014
6x1k R60 (Track)
3:17 (HR Avg:152 | Max:161)
@60s 96
3:15 (HR Avg:155 | Max:165)
@60s 103
3:14 (HR Avg:158 | Max:168)
@60s 107
3:15 (HR Avg:161 | Max:171)
@60s 110
3:16 (HR Avg:162 | Max:172)
@60s 118
3:14 (HR Avg:163 | Max:173)
@90s 100
Weight: ~79kg
Weather: Breezy (9mph), Cool
Moving in the right direction. Legs were a bit unresponsive for the last 3... definitely feeling the 30k from weekend!
Sub 35 - TheEd - 16-12-2014
now to recover ..no running .. rather swim or cycle
but focus on recovery
next session is the paced run over the weekend
all OK??
TheEd
Sub 35 - jamieh - 17-12-2014
Confession... I may have done a super easy 10k this morning before I saw your post
luckily legs felt great though so I've gotten away with it.Will take it easy and just ride/swim tomorrow. Rest friday and then go for a decent tempo 5k on Saturday.
Cheers,
Jamie
Sub 35 - TheEd - 20-12-2014
and .. how was the Saturday run then?
TheEd
Sub 35 - jamieh - 20-12-2014
Well... some old friends were riding this morning so I couldn't pass up the opportunity & had to shift the schedule around a bit.
So, after a 4hr 15min ride (120km in the hills - felt great!), I rested on the sofa for a couple of hours then jogged over to the gym treadmill. 1% gradient.
16:38... which I thought was ok? First 3km @ 18k/h, then ramped it up to 18.3k for 1.5km, then last 0.5km at 20kph for the big finish.
Useful thing about the treadmill is I could get accurate HR data.
[COLOR="Red"]152 @ 2mins
161 @ 5mins
167 @ 12mins
170 @ 14mins
171 @ 16:38[/COLOR]