10km training goal times

[TheEd]

nice going Drus .. that is the problem of a hilly route, it often takes out more than one can gain

great to hear you happy, you have the right approach and the progress should be sustainable

congrats

TheEd

[DRUS]

Hi TheEd,

I've finished off my three weeks of easier running, with two weeks of your suggested build-up to finish. Very pleased with my 4km TT y'day, sneaking under 14min for the first time.

I'll be back into the main cycles this week, aiming for 3:40-3:45/km for the 2kms.

Time AHR MHR
03:25.7 175 188
03:28.2 188 191
03:35.6 192 195
03:29.1 195 198
13:58.6 03:29.6

[TheEd]

wonderful Drus .. coming back stronger and faster

an ideal situation, looking forward to the 2k feedback

this session often does prove to be tough and then it gets easier come the 1k session

onwards

TheEd

[DRUS]

Hi TheEd,

Felt good today through the 2kms. I was aiming for sub 3:45/kms, probably playing it safe to a degree, but good to feel relatively comfortable throughout for the first 2km session after the build up.

Now onto the long run and 1kms, aiming for sub 3:30/kms.

Time AHR MHR LHR
07:22.6 174 182 123
07:22.5 180 186 137
07:23.8 184 190 141
07:22.3 186 195 146
07:27.2 185 196 145
42:58.4

[TheEd]

nice DRUS .. remem, it is only 10 second per k quicker than the 2k pace for the 1k .. so if you feeling good coming out of Day 3 to Day 8 then be thankful as you developing well

onwards

TheEd

[DRUS]

Hi TheEd,

I enjoyed the 1km session this morning; recording my best times to date. Perhaps my legs were a bit fresher from a day off y'day (today was day 9 of the cycle).

Long run last w'end of 18km; 5:05 min/km and 144 avg HR.

Time AHR MHR LHR
03:27 171 190 135
03:28 179 187 142
03:28 183 195 154
03:25 187 192 159
03:27 187 193 161
03:24 188 196 162

[TheEd]

quite a session there DRUS .. nice going

how are you finding your long runs?

would you consider increasing the long run up to 20k at around 4.50 to 4.55 per k or do you feel that would impact too much on you?

TheEd

[DRUS]

The long runs are nice and cruisey. I'll pick up the pace a little as you suggest and see how it goes.

Cheers,
DRUS

[TheEd]

good stuff, done with caution

onwards

TheEd

[DRUS]

Hi TheEd,

I'm pleased to report progress is being made. The 2km session today felt great, really comfortable chugging along at 3:38/k and then pushing harder for the last two reps. It's a pretty big step change from the last cycle.

Last w'end I did a 5km time trial in 17:38 - a PB with an asterisk next to it. I had to stop briefly for a truck to pass when crossing a road, I paused my watch for a few seconds before continuing. I'm looking forward to having a crack at a proper PB at a park run in a couple of weeks. (Official best is17:51.)

Perhaps the colder weather (we're getting our first taste of winter here in Aus - not cold by your standards) is making it easier, but my running is feeling really good at the moment.

Time AHR MHR LHR
07:16 173 188 121
07:16 181 187 127
07:17 184 191 137
07:06 186 192 144
07:09 187 194 140
42:04