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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 20-09-2011
so slowly coming back together .. nice to read
TheEd
Improving 10k with regular training - MMS - 26-09-2011
Hi TheEd,
First week almost behind and everything went well. Hereôs how it was.
Sep 20th ââ¬â 60 min easy ââ¬â day 01
Ran 10km at night
Sep 21st ââ¬â Off ââ¬â day 02
Sep 22nd ââ¬â 2000 ââ¬â day 03
Night Run/18C
Rep|Time|A HR|RHR
01|08:51|176|157
02|08:49|177|163
03|08:54|178|167
04|08:50|177|169
Tot|35:24|177|164
Good session. Legs were very heavy after the 4th rep, so decided not to do the last rep. Next cycle it should be fine.
Sep 23rd ââ¬â Off ââ¬â day 04
Sep 24th ââ¬â Long Run ââ¬â day 05
Ran 15km in 1h30 in the morning. It was unusually hard in the beginning but my body ââ¬Åwoke upââ¬Â after 20 minutes and then it was easy.
Sep 25th ââ¬â Offââ¬â day 06
Sep 26th ââ¬â 30min easy ââ¬â day 07
To be done later today.
The consistency I was looking for is here. Hope this week will be productive as well.
Cheers.
MMS
Improving 10k with regular training - TheEd - 26-09-2011
Nice MMS .. you look to be in control and understand the need for consistency and its benefits
well done
TheEd
Improving 10k with regular training - MMS - 07-10-2011
Hi TheEd,
A little late to post my 1000 session, but here it is:
Sep 27th - 6x1000m @ 4:15/km - day 08
Night Run - 16C
Rep|Time|AHR|RHR
01|04:15|167|157
02|04:12|176|166
03|04:12|180|166
04|04:12|180|174
05|04:12|175|172
06|04:05|179|176
Tot|25:08|176|169
I missed a couple of runs since, but managed to run the most important ones. Finishing this cycle this weekend and should I go for 4K time-trial or something else?
Thanks!
MMS
Improving 10k with regular training - TheEd - 08-10-2011
the 4k time-trial is always easy to do if keeping the same track or on a 400m track
enjoy and enjoy the weekend
TheEd
Improving 10k with regular training - MMS - 11-10-2011
I was ready for the 4k time-trial this weekend but I got a cold, probably after running under the rain on Thur.
Iôm still recovering from it, and hopefully Iôll be ready for an easy run tomorrow.
Keep you posted.
Cheers.
MMS
Improving 10k with regular training - TheEd - 12-10-2011
seasonal colds are quite annoying
let's know when u decide to do the 4k
Cheers
TheEd
Improving 10k with regular training - MMS - 14-10-2011
very annoying, by the way.
I plan to run the 4k this weekend, either Sat or Sun. At the final stage of this cold and letôs see if I get better enough for a decent time-trial.
Nice weekend!
MMS
ps:I read this time youôre getting a warmer winter. Best of luck!!!
Improving 10k with regular training - MMS - 21-11-2011
Hi TheEd,
sorry for being away these days, but now Iôm back. :great:
Since my last post, I was able to run 21 times (190km) but didnôt race or had a time-trial.
I managed a couple of 2k and 1k sessions. Now, Iôm at day 07 of a cycle, recovering from a cold I got after a very tough 2k session last Thurday.
here it is:
Nov 17th - 5x2k @ 4:20min/km - day 03
Night run
Temp: 15C
Rep|Time|AHR|RHR|MinHR
01|08:42|175|158|139
02|08:43|176|161|141
03|08:44|179|172|149
04|08:45|178|165|148
05|08:41|176|179|147
Tot|43:35|177|167|145
Great session, despite not being able to finish any rep under 8min40s.
Tree weeks before that, I had a 2k session when I decided to go slower and feel what I could do.
Oct 20th - 5x2k @ 4:30min/km - day 03
Night run
Temp: 16C
Rep|Time|AHR|RHR|MinHR
01|09:00|171|161|139
02|08:59|172|159|141
03|08:50|173|163|144
04|08:48|175|166|150
05|08:50|173|171|149
Tot|44:27|173|164|145
I intend to finish this cycle and after it discuss with you the next steps. No races for this year, pretty much thinking about 2012 now.
How are things on your side?
Cheers.
MMS
Improving 10k with regular training - TheEd - 21-11-2011
incredible to think another year almost down
good to have you back online
and nice to see you getting some running in
TheEd
ps.. still settling in this side