In between programmes

[keith_w]

So begins the second cycle. A moderate/easy 6 miles to begin with at a steady pace. After a busy weekend and a long day today felt a bit tired but was very pleased with how the run went. Weather was actually very warm and sunny.

Distance: 6.01 mi
Time: 51:44
Avg Pace: 8:34 min/mi
Avg HR: 156 bpm
Max HR: 168 bpm

[keith_w]

60 to 70 min easy distance - Nice easy run with some hills to really stretch the legs and lungs. Weather overcast and quite warm

Distance: 6.75 mi
Time: 1:00:31
Avg Pace: 8:57 min/mi
Elevation Gain: 583 ft
Avg HR: 150 bpm
Max HR: 168 bpm

Either a easy 30 mins tomorrow or possibly a rest day then the 4 x 2K on Thursday. Any guide as to my target pace for that session?

Thanks

Keith

[keith_w]

Hi Ed

Did the 10K pace development today - 4 x 2k with a target of 4:45/Km. Used the railway again as it gives a good comparison and was very pleased that although slightly over my fixed target all reps came in under 4:50 (4:47, 4:45, 4:49 and 4:49) - a considerable improvement on last time.

Distance: 9.11 km
Time: 49:35
Avg Pace: 5:27 min/km
Split Time Distance Avg Pace
1 9:34.7 2.00 4:47
2 9:29.9 2.00 4:45
3 9:37.8 2.00 4:49
4 9:37.4 2.00 4:49

It was very hard, but massively encouraging to see the difference in 3 weeks

Thanks

Keith

[TheEd]

great to hear Keith .. there is no need to focus more on going faster but instead to maintain the pace and maybe add 5 seconds faster for the 1k pace

however, focus more on the longer runs and the recovery runs, work on bringing those up in tempo by 5 bpm or 5 seconds per km

this must be done comfortably .. this shouldn't create a stress

hope it all rolls out well

TheEd

[keith_w]

Hello Ed

Only the 30 min easy run since Thursday, so todays was the planned longish 90 min run. Started with a splitting headache and still tired after two 18 hour days in Limerick, but the run had to be done, so pushed on with a good moderate effort. Weather was warm and dry

Distance: 16.39 km
Time: 1:33:13
Avg Pace: 5:40 min/km
Elevation Gain: 208 m
Avg HR: 146 bpm

Interestingly despite a controlled moderate effort Strava showed the run as my 2nd best estimated 10 miles effort (1:32:18) and my
3rd best estimated 15k effort (1:26:30)

Tomorrow will be the 6 x 1Km session

Keith

[TheEd]

looking forward to seeing the 1k times

cheers TheEd

[keith_w]

Hi Ed

5K pace development done!

Went for 4 min 35 to 4 min 40 with 75 second recoveries. Moved onto the old railway this time and split my 2K lap into an out and back. Planned pace was sub 4:40/km and happy to achieve that each time. 1, 3 and 5 were slightly harder as they were into the wind and rain Very pleased with the improvement over the last cycle and the much better pace consistency

Split Time Distance Avg Pace
1 4:38.4 1.00 4:38
2 4:36.7 1.00 4:37
3 4:36.7 1.00 4:37
4 4:35.9 1.00 4:36
5 4:38.4 1.00 4:38
6 4:37.4 1.00 4:37

Avg HR: 158 bpm
Max HR: 179 bpm
Avg Run Cadence: 164 spm
Max Run Cadence: 212 spm

Really enjoying this now:great:

Thanks

Keith

[TheEd]

nice going Keith .. great when you start getting the cycles under control

good stuff

TheEd

[keith_w]

Thanks For the help and positive feedback Ed, certainly helps a lot

Easy recovery run today, then what do you suggest ahead of Sundays 10k race? I will have the time to for in a run each day - including Saturday if you think that's wise.

Cheers

Keith

[keith_w]

Hi Ed

Easy 30 Minute Run - After the last two days runs my legs felt quite lacticy, so I just went for an easy pace. Had hoped to trim 5 sec/km off the pace but was very slightly slower than last time. Weather was dry with a strong, blustery wind. Garmin played up at the start and my recorded HR was way higher than it was making the average a bit out

Distance: 6.46 km
Time: 36:19
Avg Pace: 5:36 min/km
Elevation Gain: 97 m
Avg HR: 154 bpm

Thanks


Keith