10k & 21k Training

[DaveM40]

Hi TheEd

I did 6 x 1000 (10) at track today.

Quite decent weather - 15 degrees / sunny / brisk wind again (20kph).

1/ 3:28.8 - 159 /162 / 114

2/ 3:27.1 - 159 / 168 / 126

3/ 3:29.4 - 161 / 168 / 130

4/ 3:28.9 - 162 / 170 / 136

5/ 3:27.6 - 164 / 170 / 141

6/ 3:27.3 - 166 / 172 / 131

Ave 3:28.2 - an improvement of 1 second from last time. Target was 3:30 to 3:25 per K

I was happy with this workout as it was a bit windy but my times were consistent.

I aimto do the tempo on Saturday at the same road course as last time,if this is ok?

Best wishes

Dave

[TheEd]

will be happy when the session comes down to 3.20

it is there



as for the tempo, if you happy on that course then grand

enjoy

TheEd

[DaveM40]

Hi TheEd -how are you?

I did the 5k tempo run today.

I ran the same course as 3 weeks ago in 18:04, which is 3 seconds slower than last time. But it was raining hard this time and I lost a bit of concentration around 3k - just proves I ran it relaxed :laugh: :jester:

I ran the last kilometer faster as it is downhill slightly and I just can't resist a blast at the end ...

So stats - ave hr 167 (max 175 at the end)
4k in 14:34 in ave 3:38 per k with last k in 3:30.

Next week

mon - easy 45

tue - 10 x 400 at track

wed - easy 45

thu - easy 45

fri - standard fartlek

sat - rest

sun - 10k race (first in summer series on an undulating, quite tough course)

[TheEd]

it all looks good



enjoy the week's training

TheEd

[DaveM40]

Hi TheEd - how are you?

I did 10 x 400 at the track today;

Dry / 18 degrees / 22 kph wind

lap / ave / max / after 1 min rest

1- 78.4 / 151 / 164 / 120
2- 75.5 / 152 / 168 / 129
3- 77.0 / 157 / 170 / 128
4- 77.5 / 157 / 171 / 136
5- 77.5 / 158 / 172 / 140
6- 77.9 / 159 / 171 / 141
7- 77.8 / 160 / 172 / 144
8- 78.4 / 162 / 172 / 141
9- 77.0 / 161 / 173 / 145
0- 76.9 / 163 / 172 / 141

ave lap 77.4 against 78.2 last time (3 weeks ago)

I worked quite hard, but got onto a rythm and was pleased to improve on last time.

Feel fine afterwards - legs ok

All the best

dave

[TheEd]

good stuff .. enjoy the event on the weekend

all the best

TheEd

[DaveM40]

Hi TheEd - I hope you had a nice weekend.

I did the 10k race yesterday. I had a dreadful preparation for it! Full report in the blog oapbox:

Briefly;

Slow course (hills, hills, hills)

Windy weather (25kph)

Slow time (37:21)

Great result (14th of 300 - 3rd in M40 age group)

A decent start to the season - top 3 in age = loads of points in series competition :great:

[TheEd]

read the blog, you certainly had some fun in your preparation

please be cautious about going into the 5 x 2k session that there are no remnants of the bug

feedback appreciated

TheEd

[DaveM40]

Hi TheEd - just a quick summary of this week - full BLOG to follow later ...

I heeded your warnings regarding the 5 x 2000, as I did still feel tired in legs and body after the illness and 10k. So I just did some easy running and did a farlek on Thursday. I felt better so I did a local 5k road race this morning. I felt ok and came second in 18:08 - equaling my previous best on that route.

Next race is in 3 weeks - an mainly uphill 10k which is next round of the summer series.

next week

mon - easy 45

tue - easy 75

wed - easy 45

thu - 5 x 2000

fri - rest

sat - long 90

sun - easy 60

[TheEd]

read your blog .. good to read things are 'in fine fettle' again

what have you planned from here?

TheEd
ps .. been away with duties at the Copenhagen Marathon