10km training goal times

[TheEd]

this is great development .. very nice to see the progress

always great to get a PB, makes all the training worthwhile

onwards

TheEd

[DRUS]

Hi TheEd,

I did the 20km on Sat morning; 4:52/km and 156 avg HR. Still felt pretty cruisey but thought the HR may have been a little lower than that. I few beers the night before may be the reason.

1km session tonight went well. Looked to be holding around 3:25/km before throwing the everything at the last rep. Pleased to duck under 3:20 on the last one!

Time AHR MHR LHR
03:24 176 184 141
03:24 183 190 150
03:25 188 193 154
03:26 189 193 159
03:24 190 198 165
03:18 191 197 158

[DRUS]

Hi TheEd,

Paced 5km this morning felt comfortable. Will aim to extend to 8km at same 3:40/km pace next week.

Time AHR MHR
03:39 163 179
03:39 181 185
03:41 184 189
03:38 187 190
03:41 187 190
18:19

[TheEd]

how are things going now with the week

you certainly look to be in control of your training



TheEd

[DRUS]

Hi TheEd,

This week is rolling on nicely, did the 3x5min at 3:40/km pace on Tue, easy 1hr today.

I was planning to do a shorter easy run tomorrow (Thursday) and bring forward the 8km time trial (3:40/km goal pace) to Friday due to a trip away this weekend.

We'll see how I go...

[TheEd]

hope it all works out

TheEd

[DRUS]

Hi TheEd,

Last week didn't pan out as planned with work and travel commitments. Back on track this week with my 2km session, although wasn't able to finish off as quickly as last cycle.

Long run was 21km at 4:59/km, 155 avg HR.

Time AHR MHR LHR
07:13.8 179 192 126
07:16.0 184 191 135
07:20.0 186 193 145
07:23.8 186 196 148
07:26.5 188 196 149
42:40.1

[TheEd]

still a decent session there .. nice to see the experience growing

TheEd

[DRUS]

Hi TheEd,

1km session done tonight. Started out too quick, managed to hold under 3:28/km. Would have been felt better to run those times in reverse!

Time AHR MHR LHR
03:20 174 186 139
03:24 184 192 146
03:24 187 195 158
03:27 189 196 161
03:28 191 197 162
03:27 191 198 163
25:30

[TheEd]

roll in at 3.50 and then see how you feel after that

most of all enjoy



TheEd