Sub 40min 10k

[Chris.C]

10K Run http://connect.garmin.com/activity/179644205

Not used to running early as had a lot on, nice and warm too Wasn't sure whether to pace, what strategy etc as didnt want to burn out.

Split Time Distance Avg Pace
1 4:14.6 1.00 4:15
2 4:20.9 1.00 4:21
3 4:44.2 1.00 4:44
4 4:49.2 1.00 4:49
5 5:03.4 1.00 5:03
6 5:15.8 1.00 5:16
7 5:02.7 1.00 5:03
8 5:02.2 1.00 5:02
9 4:36.7 1.00 4:37
10 4:58.1 1.00 4:58

Summary 48:07.8 10.00 4:49


Avg HR: 159 bpm
Max HR: 168 bpm

[TheEd]

Are things going quite well with your running at the moment?

weather improving your side, so running more enjoyable?

Cheers

TheEd

[Chris.C]

It's going well thank you, I ran the same course end of march And what I'm pleased with is that my pace was about the same but my avg and max heart rate this time was 5bpm less, so I know there is a bit extra to come.

[TheEd]

nice to read Chris ..

TheEd

[Chris.C]

This running lark is a funny ol thing! I started again last week, but tweaked the schedule for 10km 40min, but dropped the times down a little, to the 10km in 45min times, but keeping with 6 x 2km intervals as you suggested.

Only run I missed was the easy 30min run on Day 6, as we were out sunbathing all day so when it come to a run in the evening I was wiped

Anyway, I went for the easy 10km run last night, just taking my time, meandering along and my time was far better than when I tried to race it last Saturday! Weird! Average Heart rate was a lot lower too, except for last 500m when I saw the time so picked up the speed for last 500m.

Had a few glitches with the Auto Pause kicking in for no reason, so turned that off now!


Split Time Distance Avg Pace Avg Mov Pace Avg HR Max HR

1 4:36.6 1.00 04:37 04:31 131 144
2 4:32.7 1.00 04:33 04:32 147 154
3 4:54.7 1.00 04:55 04:45 153 161
4 4:57.2 1.00 04:57 04:50 155 162
5 4:59.9 1.00 05:00 04:59 156 160
6 5:02.6 1.00 05:03 04:42 159 166
7 4:50.5 1.00 04:51 04:44 155 161
8 4:39.3 1.00 04:39 04:38 155 159
9 4:32.8 1.00 04:33 04:29 152 157
10 4:49.2 1.00 04:49 04:47 160 165

Summary 47:55.5 10.00 04:47 04:42 152 166


Just need to find something to stop the mosquito's dive bombing into my mouth when running!

[TheEd]

I am hoping you meant to write 5 x 2k

it's a nice feeling to be getting the benefits of the training

:jive:

enjoy

TheEd

[Chris.C]

Of course, I think it was because I had 6 x1 on the mind, which was last nite

Format is going well, small niggke with the ankle but this because I went over slightly on rough terrain, but going well thank you

[TheEd]

make sure you keep the calf muscle supple, as the calf provides support to the ankle

Cheers

TheEd

[Chris.C]

Catch up!

6 x 1 km runs - http://connect.garmin.com/player/184088707


Split Time Distance Avg Pace Avg HR Max HR

1 1:00.0 0.21 04:42 108 128
2 4:19.7 1.00 04:20 144 151
3 1:00.0 0.14 07:12 148 151
4 4:27.2 1.00 04:27 155 162
5 1:00.0 0.14 06:58 152 159
6 4:28.3 1.00 04:28 160 165
7 1:00.0 0.14 06:55 159 163
8 4:37.2 1.00 04:37 161 166
9 1:00.0 0.14 07:10 159 163
10 4:30.7 1.00 04:31 159 162
11 1:00.0 0.13 07:37 157 161
12 4:36.3 1.00 04:36 161 165
13 1:00.0 0.16 06:23 158 163
Summary 33:59.4 7.07 04:49 155 166

Follwed by Sore Ankle, so rested a day

[Chris.C]

Was meant to go for the 1hr easy run, but ankle pain was too much 15minutes into it. So had to jog/limp back! Currently raised and wrapped in ice.

http://connect.garmin.com/player/184088683


Split Time Distance Avg Pace Avg HR Max HR


1 4:50.0 1.00 04:50 121 134
2 5:11.3 1.00 05:11 142 154
3 5:11.7 1.00 05:12 147 154
4 5:17.3 1.00 05:17 148 154
5 5:23.3 1.00 05:23 151 157
6 3:26.2 0.62 05:32 148 150

Summary 29:19.7 5.62 05:13 143 157