Improving 10k with regular training

[MMS]

Hi TheEd,

6x1k done last night. It looks like I got a minor cold. Despite that, managed a good session, except rep #2 when I lost a bit of speed due to having trouble breathing. Then, I focused on my breathing again and finished properly.

6x1k @ 3'55''

Rep|Time
01|03:53
02|04:00
03|03:56
04|03:55
05|03:54
06|03:50
Tot|23:28

Late night flight today and hopefully I'm running again this Thursday.

Cheers.

MMS

[TheEd]

make sure you hydrate well during the day and also see if you able to take water on-board to keep the hydration up

onwards

TheEd

[MMS]

Hi TheEd,

arrived last weekend and missed the 4k time-trial. Had a great time and was able to run 8 of 9 sessions programmed for this trip. Also came back without any extra kg. cales:

Already started a new cycle yesterday and tomorrow hoping to complete the 5x2k at 4'05" all the way.

Cheers.

MMS

ps: missing the cold weather from the trip. First time I caught below zero (-6C) temperatures.

[MMS]

Hi TheEd,

after struggling a lot over my last 5x2k session 3 weeks ago I was able to complete my best session so far. This time I remembered to use the HR monitor

Apr 10th - 5x2k 90s rest
Temp:21C

Rep|Time|AHR|MHR|RHR|mHR
01|08:07|169|178|150|130
02|08:06|173|182|157|138
03|08:03|174|182|159|138
04|08:01|177|185|162|141
05|07:54|179|191|166|139
Tot|40:11

AHR: average heart rate during 2k rep
MHR: max heart rate during 2k rep
RHR: average heart rate during 90s rest
mHR: min heart rate during 90s rest

I was in control the whole time and felt really strong. :great:

Cheers.

MMS

[MMS]

Hi TheEd,

following the great result from last 2k session, had my best 1k session last night.

Apr 15th - 6x1k 60s rest
Tem: 19C Rain

Rep|Time|AHR|MHR|RHR|mHR
01|03:50|163|178|158|140
02|03:46|175|187|168|146
03|03:48|173|183|169|152
04|03:48|178|188|172|158
05|03:47|179|187|172|156
06|03:45|181|189|175|144
Tot|22:44

AHR: average heart rate during 1k rep
MHR: max heart rate during 1k rep
RHR: average heart rate during 60s rest
mHR: min heart rate during 60s rest

Very excited with this cycle. Good things are coming.

Cheers.

MMS

[TheEd]

certainly time to race



nice development MMS

onwards

TheEd

[MMS]

Yep!

My first 10k race this year is on May 24th, the same I ran 41'31" last year.

So, when I finish this cycle next Saturday, I'll have 4 weeks until race day.

This weekend I ran 5K in 20'13" as my paced run and I felt this is where I stand now for a 10k pace. But there's time to improve it a little bit until next month.

Cheers.

MMS

[TheEd]

you can do a cycle and we can juggle the last week if you want

would be great to have you under 20 minutes for 5k

that will give a great deal of confidence

TheEd

[MMS]

Ok. Got it.

I´ll start a new cycle next week and after it we decide how to manage the "extra" week before the race.

hopefully soon I´ll be able to run 5k sub20 while running at my 10k pace. :great:

Time-trial this weekend. Will keep you posted.

MMS

[MMS]

Hi TheEd,

just had my best 4K time-trial last Saturday in 15'05". I'm still learning how far I can push my limits, so will see below that I finished very strong, which also means that I could have started a little faster. What I´m trying to say is this: if I had all that energy to run the last km in 3'40", it means that I wasn't fast enough during the first 3km. Anyway, very excited about it.

Apr 26th - 4k time-trial
Temp:17C

KM|Time
01|03:49
02|03:49
03|03:47
04|03:40
Tot|15:05

MMS