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+--- Thread: 10km training goal times (/Thread-10km-training-goal-times)
10km training goal times - DRUS - 04-04-2012
10x400m today. It felt harder than I expected today, perhaps my bucks w'end was catching up with me. It looks like the recovery HRs weren't as low as previously either. Still need to work on the consistency. C'est la vie
Time | AHR | MHR | LowHR
01:28 | 161 | 178 | 118
01:20 | 164 | 182 | 137
01:20 | 173 | 186 | 144
01:20 | 177 | 188 | 155
01:20 | 179 | 188 | 152
01:26 | 180 | 190 | 155
01:24 | 178 | 187 | 154
01:19 | 180 | 189 | 162
01:24 | 183 | 189 | 155
01:14 | 180 | 190 | 153
10km training goal times - TheEd - 04-04-2012
when you have a session which you consider as 'bad', always check your am pulse range to see whether there is an onset of something
Cheers
TheEd
ps.. obviously you need to have been checking your am pulse previously
10km training goal times - DRUS - 09-04-2012
5km done Saturday in 18:46. Felt pretty good, shame about the slow 4th km, the chilly headwind might have been to blame. Plenty of room for improvement...
Time | AHR | MHR
03:33 | 182 | xxx
03:47 | 182 | xxx
03:52 | 185 | 189
04:02 | 185 | 187
03:32 | 188 | 195
10km training goal times - TheEd - 09-04-2012
are you happy with the run?
how are the indications of a cold going?
hopefully if anything still lurking you can drop it before returning to the cycle?
so how are you doing on the cycles?
Cheers
TheEd
10km training goal times - DRUS - 09-04-2012
Lets say I'm happy enough. I was hoping to go a bit quicker but I guess that's often the case! It was still a PB by 5 secs.
I'm still feeling like I'm on the brink of getting a cold, so I'll do these few recovery runs before seeing if I'm up to the 2km session on Thursday. If not, I'll leave it for a week and just do continue with some easy sessions.
This w'end marked the end of my third cycle. I'm really enjoying the format of the training and the progress I've been seeing. Is there a number of cycles you recommend before having an off-period? I don't have any specific races on the horizon at the moment so was keen to continue training and working on getting my 5km time quicker before finding a suitable 10km race.
10km training goal times - TheEd - 09-04-2012
4 to 6 cycles should signal a short off-period followed by the build-up
if you do this in a planned manner the athlete comes back stronger
a planned break is often the best format
let me know how you would like to plan it and take a look at this thread to see how he took a very short break and is now back on course
see how he progressed
http://www.time-to-run.com/forums/showthread.php?t=2974
and then jump to the last few posts to see how he is progressing
the planned break often takes the athlete to the next level
unfortunately, there is often a thing called life that gets in the way of running
Cheers
TheEd
10km training goal times - DRUS - 13-04-2012
Thanks for the advice about planning a break. Hard to imagine coming back from an off-period almost as quick as while doing the quality sessions, but he's certainly shown the strategy works. I feel like I have at least another one or two cycles in me before easing off.
Yesterday's 2km session below. I was a bit ambitious with the pace I started at; it certainly meant I was working hard for the final couple of reps. I had to run through a stitch as well during the 9th km which I hope will give me confidence if one ever pops up during a race.
Time | AHR | MHR | LowHR
07:28 | 177 | 184 | 128
07:31 | 184 | 189 | 141
07:42 | 185 | 190 | 139
07:43 | 185 | 191 | 149
07:52 | 185 | 194 | 160
10km training goal times - TheEd - 13-04-2012
the heart rate feedback is very handy
a stitch is a terrible thing and often no one stitch is the same as the last one
rather try avoid getting them than having them
let me know how the area of the stitch feels after, as there can be lingering pain
enjoy the weekend
TheEd
10km training goal times - DRUS - 17-04-2012
The TheEd,
Glad to report there wasn't any follow up pain from the stitch.
Time | AHR | MHR | RestHR
03:37 | 167 | 179 | 128
03:39 | 176 | 184 | 137
03:38 | 180 | 187 | 146
03:36 | 184 | 190 | 152
03:37 | 185 | 192 | 160
03:34 | 187 | 195 | 160
Not as much improvement between this 1km session and the last, but good to see the consistency there.
Now to look forward to the 5km paced run on Saturday. Am I right in thinking because I don't have a specific race the following week that I can give the paced run a full effort?
10km training goal times - TheEd - 17-04-2012
not necessarily going crazy in the 5k but applying a learning aspect to it
where you jump out at a set pace and then from 1k you can look to increase pace and finish strongly
so a controlled 'full' effort
hope this helps
TheEd