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+--- Thread: going for sub 40 (/Thread-going-for-sub-40)
going for sub 40 - TheEd - 22-10-2013
the heart rates will fluctuate, so don't panic about them
the more data provided the more you will understand your own rhythm in the future and you will be able to match a change in HR to weight and form chnging as well
so pace speeds up at same HR
onwards
TheEd
going for sub 40 - gjoko - 22-10-2013
Thanks for the reply.
I was just amazed how much the paces can vary from day to day...
Today 1h easy.
Duration 1:02
Distance: 8.7 km
Avg Pace 7:04 min/km
Avg HR 150
Temp -1ð and windy.
going for sub 40 - TheEd - 22-10-2013
I see your temp is nice and warm
onwards
TheEd
going for sub 40 - gjoko - 27-10-2013
Skipped the over rolling hills this week as I did quite a bit hills last week.
Rest of the runs looked like this:
Day 2 9,7km, 65min, avg.150, 0:06:44 min/km - easy
Day 3 8,3km, 58min, avg.151, 0:07:01 min/km - easy
Day 4 8,3km, 62min, avg.147, 0:07:10 min/km - easy
Day 5 REST
Day 6 11.8km, 80min, avg.150, 0:06:47 min/km - time on feet
Legs are feeling good. I'm thinking of doing a 1 hour cycling tomorrow for rest day activity.
going for sub 40 - TheEd - 27-10-2013
be careful with cycling as rest, unless you are good technically on the bike and know how to spin correctly without tiring your legs
this is most important that you only work 'cardiovascular' and not the leg muscles
or else you go into training with tired legs which could have a negative impact
treat this as something you look out for
all the best
TheEd
going for sub 40 - gjoko - 29-10-2013
I'll keep that in mind. Yesterday I took my 1-year-old on the back seat to control my speed
Today easy run: 63min, 8,8 km, avg 145, 7:09/k
I also found two 10K races to participate in
First one would be in four weeks from now on Nov 23rd
Second race would be three weeks (full cycle) after the first on Dec 14th
I'm still hoping to achieve sub 40 this year. So the later race is kinda last resort. Hopefully winter doesn't interfere with my plans.
4k TT on Saturday and then in to the next cycle...
going for sub 40 - TheEd - 29-10-2013
great gjoko .. if looking for a sub 40 .. you should be close to sub 15.30 for the 4k now
then we have something to work with and go forward
good stuff
TheEd
going for sub 40 - gjoko - 02-11-2013
Time trial at the track today
Temp +4ð and cloudy
1| 4:00
2| 7:56
3| 12:05
4| 16:06
Avg. HR 195
Not pleased with the result. Nothing devastating tho. Best I could do today.
First km was pretty easy, second started to feel really uncomfortable and in the beginning of 3rd km my HR hit 211. After that my pace dropped considerably.
Maybe I could have gone under 16 mins with more balanced pacing, but that's still pretty far from 15.30
Rest HR 53
Weight 73kg
going for sub 40 - TheEd - 03-11-2013
do note, that 16 minutes is not a bad marker, it is something to go forward with, however it does show that there is a little work to be done to be on target of training towards a sub 40 minute 10k, however, things can often click right after the 6 x 1k session
the 5 x 2k can at times be a hard session to feel totally great about
so if we look to the Thursday 2k session, what pace do you think you should be doing them at according to the 4k time-trial?
TheEd
going for sub 40 - gjoko - 03-11-2013
According to the time trial 4.10/k should be manageable for the 5x2. I may take the last rep faster if the session feels too manageable
I believe the faster sessions will push me forward again.
Coming from the build up, should I now make my easy runs last 60min?