How to train

[Raginglynx]

Hi TheEd!

I've decided not to go for the race next weekend - too many things doesn't fit in at the moment :S

So I guess I'll start from the beginning of the program tomorrow, right?

BTW, these two runs felt great

Day 20, sub 40 10k - 2nd round
easy recovery after race. 1Hr
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.39 59:07 5:41 129 154 92

Day 21, sub 40 10k - 2nd round
2nd easy day after race., 1 hour easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.64 59:52 5:48 129 142 91

rgds,
Christian

[TheEd]

Hi C .. depending on when your next race is planned for will determine what to do next

I would recommend doing a 3 week build up again as there is a lot going on at home etc and with the Build Up it is the least stressful

do consider this or simply go into the next week of training

TheEd

[Raginglynx]

Hi TheEd!

To be realistic I think the next race will be 20th March (Seedingsloppet, göteborgsvarvet) 10.55 km.

How do you suggest I should train? It's four weeks from now.

rgds,
Christian

[TheEd]

do the build up this week and switch to the 10k schedule next week

TheEd
ps.. one aspect you must note is that you looking to want to test yourself too often, seeking for improvement at every corner.. instead of doing the 4k to assess do even a 3k time-trial or a 6k time-trial instead .. this will keep you relaxed while you go through this period

[Raginglynx]

Noted!

Today's run was a weak, heavy and slow one. I had only eaten bad stuff before, pizza, cheesecake, and it was very noticable what impact it had on my running.

Day 1, Build up
1 hour easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.82 1:02.03 5:44 137 156 91

Thanks!

[Raginglynx]

I've done the easy 1 hr runs of the build up the past two days. Today I had a resting day and for tomorrow I'm thinking of doing a 5k time trial just to see where I land

Day 2, Build up
1hr easy and totally relaxed - at ease through out
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.55 1:00.06 5:42 134 167 92

Day 3, Build up
1hr easy and totally relaxed - at ease through out
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.82 1:02.35 5:47 133 199 91

[TheEd]

you testing yourself too often instead of doing the process of training

races are races and training is training

your call

TheEd

[Raginglynx]

Sorry, I didn't read your reply before the run today. I did the 5k time trial.

Day 5, build up
5K time trial
Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 0.994 3:47 3:48 168 196 91
2 1.00 3:49 3:49 178 186 93
3 1.00 3:49 3:48 183 191 94
4 1.00 3:52 3:51 188 194 94
5 1.00 3:52 3:51 188 194 94
TOTAL 5.00 19:09 3:50 181 197 93

[TheEd]

of course

now that you have done it, let's start looking forward at getting the 'training' part going well

best

TheEd

[Raginglynx]

The past two days of easy recovering waddle have felt great

Day 6, Build up
1hr easy and totally relaxed - at ease through out
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.61 1:00.02 5:39 129 149 90

Day 7, Build up
1hr easy and totally relaxed - at ease through out
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.31 1:00.02 5:50 128 157 91

Cheers!
Christian