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Going for sub 45 - 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: Going for sub 45 (/Thread-Going-for-sub-45) |
Going for sub 45 - Stef4n - 15-10-2012 Yesterday's trail completed ![]() Trail Time: 01:33:21 Distance: 14.2 Av. Pace: 6.34 AHR: 178 BPM MHR: 200 BPM Total climbing(and thus descending): 151m (according to my garmin) On the flat and descending parts of the race I tried to get my HR back to ~170 BPM. This proved to be a very good tactic. :great: Now on with the next cycle. Next race is in 5 weeks, so I would like to do the first 2 weeks of the program until the 5k paced and then start on a new 3week-cycle. Today I played some tennis, tomorrow I'll go for 30-40 min easy and on wednesday I do Core Stability Training. Thursday will be the 3x2k session with 4.30/k rest 90. Cheers, Stefan PS: A short impression of the trail can be found here Really fun to finish like that ![]() Going for sub 45 - TheEd - 16-10-2012 good stuff Stef4n, make sure to recover decently enough before the 2k session TheEd ps.. nice video ... not an easy looking course either ![]() Going for sub 45 - Stef4n - 19-10-2012 3x2k complete! I was planning on doing it yesterday, but had some muscular pain after the core stability training wednesday. However, it was still there today :p The last one was really hard, but I managed to keep it close to 4.30/k. Tuesday Easy 10k with last 2k fast First 8k in 46:00 @ 158 BPM Last 2k in 9:13 @ 185 BPM Wednesday Core stability training Thursday Rest Cycle 3 Friday 3x2k R:90 Total distance: 7.11 Total Time: 42:25 AHR: 167 MaxHR: 199 Number | Pace | Avg HR | Max HR (Last time pace/AHR) 1 | 4.28 | 174 | 184 (4.44/171) Rest: HR down to 127 2 | 4.30 | 185 | 194 (4.31/182) R: 133 3 | 4.32 | 191 | 199 (4.16/192) R:135 My rest HR lowers more in the 1.5 min than in the 2 min last time. Now onto the long run on sunday.:great: Stefan Going for sub 45 - TheEd - 19-10-2012 maybe a good idea not to do the core training during the first week of the cycle from Wednesday to Wednesday for example that way your body has more of a chance just for while you adapting to the new strength training yes yes? TheEd Going for sub 45 - Stef4n - 19-10-2012 yes yes ![]() Going for sub 45 - Stef4n - 22-10-2012 Due to circumstances I was unable to go for the long run yesterday. I did it today instead, felt really good and I tried to keep my HR low. When should I do the 1k session? Thursday? And then maybe the 5k paced on sunday? And what pace would you advise? Stefan Cycle 3 Long run: Time: 1:57:11 Distance: 16.13 Av. Pace: 7.16 (Last time 7.35 @141BPM) Av. HR: 143 BPM PS. Shoud I aim for a 4x2k and a 6x1k in the next cycle at the same pace? :jester: Going for sub 45 - TheEd - 22-10-2012 you can do the 1k session on Wednesday .. pace 4.20 per k then we roll from there and see how you are feeling TheEd Going for sub 45 - Stef4n - 24-10-2012 1k session complete. It was a lot easier this time ![]() What's the plan from here? Thanks again for all the help, Stefan Cycle 3 5x1k, R:60 Total distance: 6.30 Total Time: 34.17 AHR: 167 MaxHR: 200 Number | Pace | Avg HR | Max HR (Last time pace/AHR) 1 | 4:21 | 167 | 181 (4.20@172) Rest: HR down to 132 2 | 4:19 | 176 | 186 (4.17@178) R: 138 3 | 4:19 | 181 | 194 (4.22@184) R:143 4 | 4:21 | 187 | 195 (4.37@187) R:147 5 | 4.00 | 191 | 200 (4.44@186) R:154 Going for sub 45 - TheEd - 25-10-2012 continue with the program as normal from Thursday though if on the run you feel a little tired then cut the session back to 30 minutes easy nice session and good to see it is coming together TheEd Going for sub 45 - Stef4n - 27-10-2012 Instead of an easy run on thursday, I went to a local running group with a friend. We did some intervals, but kept it fairly easy. I only ran the last 400m a bit too fast (clocked 1.07). Felt some irritation on the muscles (!?) behind my knees. I'm not doing that again anytime soon :laugh: Luckily I'm no longer feeling it after yesterday's rest. It's all better now. Today I completed the 5k paced. I started around 4.40/k and when it felt good I sped up a bit on the last 2k. It has become a lot colder all of a sudden, and I was breathing heavy. Seems like my lungs don't like a sudden temperature change like that (I'm a bit asthmatic). Tomorrow I'm doing a longer run. Then working my way to thursday for a new 2k session I guess? Cheers, Stefan Cycle 3 5k paced Distance: 5.00 Total Time: 23:03 (Last time: 23.56) AHR: 180 MaxHR: 195 Number | Time | Avg HR | Max HR 1 | 4:43 | 159 | 178 2 | 4:41 | 177 | 183 3 | 4:40 | 184 | 187 4 | 4:35 | 188 | 190 5 | 4:23 | 192 | 195 |