Sub 40 by 24th March 2013 - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Sub 40 by 24th March 2013 (/Thread-Sub-40-by-24th-March-2013) |
Sub 40 by 24th March 2013 - Boony - 01-11-2012 Build Up Period Day 10 of 21 60mins, last 15min @ 65% Overall Time: 60.37 Distance: 10.08km Pace: 6.01/k Average HR: 147 Intervals 1. 45.00 @ 6.27/k for 6.98km 2. 15.00 @ 5.05/k for 2.95km 3. 00.37 @ 4.18/k for 0.14km Felt good to go a bit quicker again Cheers, Boony [SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct) Current Weight: 82.1kg (1st Nov [AM]) Target Weight: 79.4Kg (16th Dec) Today's Resting HR: 63[/COLOR][/SIZE] Sub 40 by 24th March 2013 - Boony - 04-11-2012 Build Up Period Day 11 of 21 60mins easy Overall Time: 60.57 Distance: 10.16km Pace: 6.00/k Average HR: 148 Cheers, Boony [SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct) Current Weight: 82.1kg (2nd Nov [AM]) Target Weight: 79.4Kg (16th Dec) Today's Resting HR: 63[/COLOR][/SIZE] Sub 40 by 24th March 2013 - Boony - 04-11-2012 Build Up Period Day 12 of 21 5 x 8min @ 75%, 2min easy. Overall Time: 50.02 Distance: 9.83km Pace: 5.05/k Average HR: n/a Intervals 1. 8min @ 4.55/k for 1.63km 2. 2min @ 6.29/k for 0.31km 3. 8min @ 4.53/k for 1.64km 4. 2min @ 6.34/k for 0.30km 5. 8min @ 4.53/k for 1.64km 6. 2min @ 6.49/k for 0.29km 7. 8min @ 4.51/k for 1.65km 8. 2min @ 6.33/k for 0.31km 9. 8min @ 4.33/k for 1.76km 10. 2min @ 6.46/k for 0.30km Went a bit quicker on the last one, but wasn't pushing it or forcing the pace. Good sign? Cheers, Boony [SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct) Current Weight: 81.1kg (3rd Nov [AM]) Target Weight: 79.4Kg (16th Dec) Today's Resting HR: 60[/COLOR][/SIZE] Sub 40 by 24th March 2013 - Boony - 04-11-2012 Build Up Period Day 13 of 21 50mins easy Overall Time: 53.54 Distance: 8.66km Pace: 6.13/k Average HR: n/a Cheers, Boony [SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct) Current Weight: 81.4kg (4th Nov [AM]) Target Weight: 79.4Kg (16th Dec) Today's Resting HR: n/a[/COLOR][/SIZE] Sub 40 by 24th March 2013 - Boony - 05-11-2012 Build Up Period Day 14 of 21 75mins easy Overall Time: 75.03 Distance: 10.77km Pace: 6.58/k Average HR: 128 I decided to take it extra easy this morning, long week ahead so didn't want to take too much out of my legs. Cheers, Boony [SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct) Current Weight: 81.8kg (2nd Nov [AM]) Target Weight: 79.4Kg (16th Dec) Today's Resting HR: 60[/COLOR][/SIZE] Sub 40 by 24th March 2013 - TheEd - 05-11-2012 are things going well Boony? Sub 40 by 24th March 2013 - Boony - 06-11-2012 Build Up Period Day 15 of 21 60mins easy Overall Time: 62.05 Distance: 10.08km Pace: 6.09/k Average HR: N/A - HR monitor went wacky Yeah, things are going well. Last week was a struggle after my Sunday at the NFL, but I managed to get all the sessions in and am feeling on top of it again. Resting HR was also way down this morning, a sign that I'm responding to the training? These are the races I've got booked in 16-Dec-2012 - 5mile 31-Dec-2012 - 5mile 13-Jan-2013 - 5mile 03-Feb-2013 - 5mile 03-Mar-2013 - 5mile 24-Mar-2013 - 10K Aiming to run sub 40 in the last race, hopefully by then I will have run at that pace in the shorter races so it'll be a case of seeing it through for the extra 2Ks. Cheers, Boony [SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct) Current Weight: 81.4kg (6th Nov [AM]) Target Weight: 79.4Kg (16th Dec) Today's Resting HR: 57[/COLOR][/SIZE] Sub 40 by 24th March 2013 - TheEd - 06-11-2012 nice to hear all is good .. the pulse dropping is good as it means that your easy runs at the same hr should provide a faster pace good foundation to build on onwards and forwards TheEd ps.. you will know where you stand after the 4k time-trial and then after the first 10k cycle you should see significant changes Sub 40 by 24th March 2013 - Boony - 06-11-2012 Ok, so all my easy runs, when I move onto the cycles, need to stay within the 130-140bpm range that I've been using during the last 4-5 weeks? Looking forward to the 4K time-trial on Sunday, without stating the obvious, this is about just running as quick as I can for the 4Ks right? :duh: Sub 40 by 24th March 2013 - TheEd - 06-11-2012 not going over 140 for the recovery runs .. the pace / speed will change naturally for the 4k .. don't start off too fast, as you have not been doing much fast running but do try to build up the speed you should still have a good 4k TheEd |