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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 10-02-2011
Hi TheEd,
The training this week is going well. Only yesterday I felt a little tired and cut 15min from my 1h easy run, but todayôs run was great. On Sunday I got my bike and rode it for 2hs.
Feb 6th - 1h easy - Day 13
Used my bike this day.
Dist:26,5km
AHR:130
Feb 7th - 1h easy - Day 14
Morning run
Time:60min
Dist:9,5k @6:19/km
AHR: 148
Temp:22C
Feb 8th - 3x5min - Day 15
Morning run
Tried to keep a 4:30/km pace.
Rep|Time|AHR|RHR
01|05:00|161|156
02|05:00|174|164
03|05:00|176|164
Feb 9th - 1h easy - Day 16
Morning run
Time:45min
Dist:7k @6:28/km
AHR: 145
Temp:23C
Feb 10th - 1h easy - Day 17
Morning run
Time:60min
Dist:9,5k @6:19/km
AHR: 146
Temp:23C
Time-trial this Saturday. Another 4k or a different distance?
Cheers
MMS.
Improving 10k with regular training - MMS - 13-02-2011
Hi TheEd,
Ran a 4k time-trial yesterday and finished only 4 seconds faster than previous one. I was hoping for a slightly better result, a 4:05/km average, but end up close to 4:07/km. Nonetheless, it was a great result. Hereââ¬â¢s the splits:
Feb 12th - 4k Time-Trial - Day 19
Morning Run
Temp:23C
Km|Time|AHR
01|04:12|165
02|04:08|185
03|04:08|189
04|04:01|194
04|16:29|183
MMS
Improving 10k with regular training - TheEd - 13-02-2011
Hi MMS .. apologies for missing the earlier post ..
now you can roll into the cycles and leave the 4k t-t for a while
the next time you come back to it you should be a great deal closer to 16 minutes ..
what have you got planned for next week?
TheEd
Improving 10k with regular training - MMS - 13-02-2011
TheEd Wrote:Hi MMS .. apologies for missing the earlier post ..
now you can roll into the cycles and leave the 4k t-t for a while
the next time you come back to it you should be a great deal closer to 16 minutes ..
TheEd
Not to worry....
16min... Sounds challenging.
TheEd Wrote:what have you got planned for next week?
TheEd
Iââ¬â¢d start a new cycle this Tuesday and ask you if I should change the 2k (9:00) and 1k (4:20) timesââ¬Â¦.
What do you think?
MMS
Improving 10k with regular training - TheEd - 14-02-2011
yes .. start Tuesday and look to bring the 2k session down to 4.20 to 4.25 per k for a 8.40 to 8.50 2k
the 1000's 4.10 to 4.15 per k
moving on up
TheEd
Improving 10k with regular training - MMS - 14-02-2011
Nice! Speed work is getting more exciting. :great:
Yesterday, instead of an easy run I got my bike again. I took some pictures and posted on the blog.
MMS
Improving 10k with regular training - MMS - 17-02-2011
Hi TheEd,
first 3 days of this cycle, 2000s done today and feeling mentally stronger.
Feb 15th - 70min - Day 01
Morning Run
Time:70min
Dist:11km @ 6:22/km
AHR: 148
Temp:23C
Feb 16th - 60min - Day 02
Morning Run
Time:60min
Dist:9,4km @ 6:23/km
AHR: 148
Temp:21C
Feb 17th - 5x2k (4:20/km) - Day 03
Morning Run
Temp:20C
Rep|Time|AHR|RHR
01|08:37|172|164
02|08:37|177|166
03|08:40|180|169
04|08:39|183|171
05|08:40|181|174
Tot|43:13|179|169
Hear rate levels were very similar to the last session (@4:30/km)!
Todayôs session was incredibly good, although it doesnôt mean it was easy. I wrote more about it on the blog.
Cheers
MMS
Improving 10k with regular training - MMS - 21-02-2011
Hi Coach,
training is going really well. Managed a good long run on Saturday and also an easy bike day this Sunday.
Tomorrow is the 6x1k. Hope everything goes well like the 5x2k last week.
Feb 19th - 2h long run - day 5
Morning run
Time:120min
Dist:18,8km @6:23/km
AHR:150
Temp:23C
Feb 20th - Bike - day 6
Morning
Almost 28km, very easy ride.
Feb 21st - 1h easy - day 7
Morning run
Time:60min
Dist:9,3km @6:27/km
AHR:150
Temp:23C
MMS
Improving 10k with regular training - TheEd - 22-02-2011
this is good running MMS and your prep towards the half seems well on course
congrats
TheEd
Improving 10k with regular training - MMS - 23-02-2011
The 6x1000m yesterday went really well.
Very excited about this result.
Feb 22nd ââ¬â 6x1k @4:10/km ââ¬â day 08
Morning run
Temp:22C
Rep|Time|AHR|RHR
01|04:10|167|159
02|04:08|177|169
03|04:08|179|172
04|04:08|181|175
05|04:10|181|178
06|04:10|184|178
Tot|24:54|178|172
Heart rates are average.
MMS