+- 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: Build-up for 10k race and HR advice (/Thread-Build-up-for-10k-race-and-HR-advice)
Build-up for 10k race and HR advice - aistis - 18-05-2009
Hi TheEd,
Training this weekend:
Saturday 1h 30min, 17km @ 5:18min/km
Sunday 45min, 7.5km @ 6:00min/km
Coming up 10km today and 1000s tomorrow. I'm thinking of 3:45 for 1000s.
Thanks,
Aistis
Build-up for 10k race and HR advice - aistis - 18-05-2009
10km @ 4:57min/km (49:32); Average HR 159bpm.
Build-up for 10k race and HR advice - aistis - 19-05-2009
Hello TheEd,
1000s today. It was very windy. Garmin measured, grass. I went off too quickly for the first 3, then 5th rep was super hard, but I tried to recover for the last one.
1: 3:43min/km 180(190) rec: 152(174)
2: 3:42min/km 181(193) rec: 164(181)
3: 3:41min/km 191(199) rec: 165(183)
4: 3:44min/km 189(198) rec: 168(182)
5: 4:07min/km 189(195) rec: 167(182)
6: 3:47min/km 191(199) rec: 164(183)
Last two reps were pretty tough mentally, hopefully for good
Thanks,
Aistis
Build-up for 10k race and HR advice - TheEd - 19-05-2009
Your pulse range is becoming easier to read and understand and hopefully by the end of this cycle we will be able to provide you with more accurate easy heart rate targets
how is your knee these fine days?
now next Tuesday, please be cautious and avoid stressing the body in a way that throws you out for the next race
considering changing the session from 400's to 3 x 1000m but will discuss closer to the day
nice going
TheEd
Build-up for 10k race and HR advice - aistis - 19-05-2009
Knee is ok as long as I keep on soft surfaces. If I do a couple days in a row on tarmac/concrete it starts niggling (the top of the cap)..
cheers,
Aistis
Build-up for 10k race and HR advice - TheEd - 20-05-2009
do make sure to look at the
Runner's Knee - Chondromalacia page
it will be most helpful
TheEd
Build-up for 10k race and HR advice - aistis - 21-05-2009
60mins 12km @5:00min/km, average HR 163bpm.
Build-up for 10k race and HR advice - aistis - 23-05-2009
Hi TheEd,
5km 20:20min. Steadily paced race. Did not want to get too tired for next Sunday. How would you recommend to structure next week?
Thanks,
Aistis
Build-up for 10k race and HR advice - TheEd - 24-05-2009
follow the cycle and then instead of doing 400's do 3 x 1000m at 10k race pace with 2 minutes easy
this should give you enough in prep for the race
TheEd
Build-up for 10k race and HR advice - aistis - 24-05-2009
Hi TheEd,
66mins today @ 5:45 pace,, average HR 165bpm.
And what should I do with the extra day, since the race is on Sunday?
Thanks,
Aistis