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+--- Thread: Sub 45 Minute 10K Training (/Thread-Sub-45-Minute-10K-Training)
Sub 45 Minute 10K Training - dmw9255 - 22-08-2010
Completed my easy run today on the beach :
30 minutes, 4.6km, HR 142.
No aches or pains, all was smooth until I hit some sinking sand / mud, and sank to my knees, it was good job it was at the end of the run. I did manage to keep my trainers and the S3 footpod attached........ not what you want with a hangover.....
It could have been worse, an article about someone else at the beach. Dog walker stranded
A harsh lesson for next time, keep on the dry sand.....
Dean.
Sub 45 Minute 10K Training - TheEd - 22-08-2010
:laugh:
sounds like a good day
TheEd
Sub 45 Minute 10K Training - dmw9255 - 24-08-2010
Easy run completed yesterday 37 minutes 5.2 km HR 127 bpm.
6 x 1k session completed this morning:
(HR max /ave / after rest).
1st - 4:07 - 171 / 160 / 132 (Previous 4:20, HR 174 / 161)
2nd - 4:06 - 179 / 165 / 135 (Previous 4:18, HR 180 / 169)
3rd - 4:09 - 186 / 171 / 144 (Previous 4:14, HR 185 / 174)
4th - 4:08 - 183 / 172 / 147 (Previous 4:16, HR 188 / 178)
5th - 4:09 - 186 / 176 / 158 (Previous 4:16, HR 190 / 182)
6th - 3:58 - 192 / 178 / 185 (Previous 4:08, HR 194 / 185)
The 1st, 3rd and 5th were into a reasonably strong headwind, and lap 5 was definately the hardest. I still had plenty in the tank during the last km so increased the pace towards the end.....hence the HR still being high after the 1 minute recovery.....
Again, looks like good progress has been made this cycle......:yes:
Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 24-08-2010
the progress will be determined by how your legs feel on the easy run tomorrow
let's get feedback after the easy run as a headwind can often play havoc on the legs
Cheers
TheEd
ps.. and nice going in the session
Sub 45 Minute 10K Training - dmw9255 - 25-08-2010
Right calf (soleus) muscle was tight this morning. Probably overworked yesterday.
Easy run completed. 35 minutes 5.1 km. HR 120 max 138.
The calf losened ip during the easy run. Tight again now. I am not concerned at the moment.
Dean.
Sub 45 Minute 10K Training - dmw9255 - 27-08-2010
Easy run aborted 15 minutes in yesterday due to the right calf......
Will monitor and asses before the paced run on Saturday (may be delayed until Sunday).....
Best Regards.
Dean.
Sub 45 Minute 10K Training - TheEd - 28-08-2010
hope this clears up
TheEd
Sub 45 Minute 10K Training - dmw9255 - 28-08-2010
TheEd Wrote:hope this clears up
So do I..... it all feels ok this morning, felt nothing at all on the morning walk with the dogs, will do some light stretching during the day..... I think it is just an overwork issue (muscle soreness)
I plan on doing an easy run later today and then the paced run tomorrow. If all is well then I will continue as normal, but one day late on the cycle as my 10k run is on Sunday.
What do you think.....
Dean.
Sub 45 Minute 10K Training - TheEd - 28-08-2010
Dean you shouldn't consider doing the paced run for now .. light and mild runs are in order but anything that puts extra stress (ie. pace) on your calf muscle would not be the best
Cheers
TheEd
Sub 45 Minute 10K Training - dmw9255 - 28-08-2010
Easy week it is then.....
Dean.