10km training goal times

[TheEd]

stay strong .. you still finished with a good 1k

the heat does play a major role

onwards and forwards

TheEd

[DRUS]

Hi TheEd,

I ended up not doing the 4km time trial last week. As you would put it, life got in the way - a Coldplay concert and a sore throat (which seems to be gone) to be precise. In the end I had a rest day leading into the 21km charity run last Friday.

My pace averaged out at just over 5min/km pace. It was a three lap course so I took the first one easy with some mates around 5:40/km pace and then sped up to around 4:30/km avg for the next two. My competitive edge got the better of me as I decided I wanted to post a half decent time.

I haven't been looking forward to the challenge of the 5x2km tomorrow, but am wanting to do one more cycle before the 'off period' over Christmas. I'll try to keep to the 3:50/km I've done in previous sessions.

[DRUS]

Hello again,

The 2km session wasn't as bad as I'd been dreading. The pace felt comfortable for the first three, but then for the last two it felt like I didn't have much more to give, like if I went faster I wouldn't be able to hold it for too long, nor be able to recover enough for the next rep.

Now to enjoy the rest of the cycle.

Time | AHR | MHR | LHR
07:37 | 172 | 182 | 116
07:39 | 180 | 187 | 126
07:38 | 183 | 189 | 136
07:37 | 186 | 192 | 139
07:28 | 188 | 196 | 140
43:59 | 166 | 196

[TheEd]

this looks decent .. nice session

development looks good

TheEd
ps.. so what was your time for the half in the end?

[DRUS]

1hr 42mins. I like my chances of going under 90mins next year with a proper effort on a flat course. That'll probably be one of my goals

[TheEd]

good stuff

:great:

[DRUS]

Hi TheEd,

I did my longest run to date this morning, 23km in 2hrs 2mins, so an avg pace of 5:20/km and avg HR was 148 bpm. It felt nice and relaxed throughout, just a really long time is all. I might have to start taking some tunes out with me for entertainment.

Enjoy your weekend.

DR

[TheEd]

powerful stuff DRUS .. do note, once every 3 weeks is sufficient for this and if you plan it well you can turn it into an occasion by having others with you or someone on a bike who you can chat to

arrange for a brunch after the run as reward for the person on the bike who can be your 'aid station' providing water

this shouldn't be an occasion that creates dread

this is the ideal time to practise the talk test

nice going

TheEd

[DRUS]

Hi TheEd,

1km session today. I had hopes of going through at sub 3:40 pace and then busting out a low 3:20 again to finish, but by the time I got to the last couple of reps the heat had zapped me. Still a consistent session that I'm happy with.

It was nudging 28c when I got home, on the way up to a supposed 39c today. First heatwave of the summer for us.

Time | AHR | MHR | LHR
03:35 | 170 | 181 | 127
03:37 | 179 | 186 | 128
03:39 | 183 | 190 | 147
03:37 | 185 | 192 | 157
03:39 | 188 | 194 | 165
03:34 | 189 | 195 | 154
26:41 | 162 | 195

Stay well.

[TheEd]

very decent and consistent session

nice going, you can see the Rest pulse becomes very elevated after the 5th one, yet you still delivered and in hot temps .. do focus on recover with ample fluid intake during the day

TheEd
ps.. DRUS, what have you got planned short term and long-term?