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+--- Thread: Here we go Again : 10k & 21k Training (/Thread-Here-we-go-Again-10k-21k-Training)
Here we go Again : 10k & 21k Training - TheEd - 21-07-2011
walking often causes runners problems
hope it is all behind you now
cycling .. low gear .. high rpm
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 22-07-2011
Hi TheEd,
No more walking, that is for losers...hahaha
As for the cycling, I am trying to maintain my pedalling at over 80 RPM, is this adequate??
Dean.
Here we go Again : 10k & 21k Training - TheEd - 23-07-2011
the secret behind the benefit of cycling is to have a low gear and high revolutions, so that you work the cardiovascular system and not the legs
achieving this may take practice however if you get it right the cycling can be used to aid recovery while still providing sufficient aerobic benefits
enjoy
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 22-08-2011
Hi TheEd,
I have finally finished the build up training and physio for my calf. I plan on starting my first cycle tomorrow.
I am aiming for 8:20 for my 5 x 2000m sessions and 4:00 for my 6 x 1000m sessions.
Still having trouble with my achilles tendons, but have been told I am OK to run, as log as I keep stretching and continuing my exercises.
Dean.
Here we go Again : 10k & 21k Training - TheEd - 23-08-2011
would have been best to do the 4k time-trial to get a gauge of what level training to start at
however
enjoy the 2k tomorrow and even consider only doing 4 to start with
enjoy
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 23-08-2011
I could probably do a 4k time trial this evening rather than the 10km I had planned. Let me know what you think?
If I do no hear anything, I will see how I am doing after 4 reps on Thursday.
Dean.
Here we go Again : 10k & 21k Training - TheEd - 23-08-2011
nope .. if you do the 4k time-trial tonight then you would not be able to do the 2k session tomorrow
so simply go through with the session and we can work off the feedback
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 26-08-2011
Hi TheEd,
I completed the 5 x 2000m session yesterday, wish I could say it was easy, but I would be lying :confused:
Time - HR Max - HR Ave - HR after Rest.
8:25 - 174 - 166 - 114
8:25 - 179 - 169 - 124
8:25 - 184 - 175 - 134
8:25 - 182 - 177 - 129
8:25 - 184 - 177 - 130
All completed on the treadmill in the gym at a speed of 14.3km/h (4:11/km).
Dean.
Here we go Again : 10k & 21k Training - TheEd - 26-08-2011
well now you have a marker .. let's see how you recover over the next few days with the training and come the 1k session you will know whether to maybe start at 4.05 per k or slightly slower
enjoy the weekend
TheEd
Here we go Again : 10k & 21k Training - dmw9255 - 29-08-2011
Hi TheEd,
Completed my long run on Saturday, completed an 18km run home from work.
Time / HR Average / HR Max / Ave Pace
1:31:00 / 153 / 169 / 5:04/km
The run was pretty comfortable, legs felt OK.
Dean.