Sub 50 min 10K

***TheEd*** · 21-07-2015, 11:30 AM

the bug must be out your system now Big Grin

TheEd

Vijay · 26-07-2015, 02:15 AM

Hi Ed,

Happy to say that my 10k race went well with a PB of 47.01!!!.I had some guests at my place yesterday night and therefore only had 3 Hrs. of sleep. Probably could have done better with a better rest. This has been my best 10k so far . Target 1 = 46.40;Target 2=47 .Was able to achieve target2.

I kept steady and cool pace until 5Km.Km6,7 was a bit uphill. I did wait until Km9 and then opened up to give whatever I had.

4.39
4.35
4.42
4.47
4.45(Half-->@23:28)
4.56
4.51
4.45
4.46
4.15 (My Garmin showed 0.93 Km) Second Half(-->23:33)
----------------
47:01(4.42/Km)
----------------

Vijay

***TheEd*** · 28-07-2015, 06:30 PM

great to hear of your progress V, and you know there is more to come

Big Grin

onwards and forwards

TheEd

Vijay · 09-08-2015, 07:43 AM

Hi Ed,

I just took this week slow with 3 1 hour runs and the remaining at ease pace.I have not run for the last 3 days as I was on tour :-).I shall begin next cycle from coming Tuesday.

Vijay

***TheEd*** · 10-08-2015, 07:10 AM

good stuff V

on we go

TheEd

Vijay · 25-08-2015, 04:03 AM

Hi Ed,

I was sick and off for a week. I had a 4k time trial last weekend @18.00 min. I have gone down and need to pick up back to where I was. I have started cycle-1 today with 70 min@143 bpm.

Vijay

***TheEd*** · 25-08-2015, 05:32 AM

monitor your morning pulse to see whether it was a bug or something more serious

keep me informed as to how things go

TheEd

Vijay · 06-09-2015, 10:34 AM

Hi Ed,
I am on cycle-1 with week-1.Yesterday di 1.30 Hr run @15K.
The feedback on 4*2K was as below

9.16@163 BPM avg
R90@141 bpm avg
9.15@171 bpm avg
R90@150 bpm avg
9.13@176 bpm avg
r90@158 bpm avg
9.07@182 bpm avg
----------------------------
41:22@171 bpm avg (4.36/Km)
---------------------------

Vijay

***TheEd*** · 07-09-2015, 11:21 AM

your 2k session is pretty consistent

and looking at your long run, if you finding this easy, consider adding an extra 3km, so that it becomes an 18k run

this will allow you to consider the 21k event without fear

on we go and all looking good

TheEd

Vijay · 08-09-2015, 03:48 AM

Hi Ed,
Today's 6*1k went well
4.26@157 bpm avg
r60@149 bpm avg
4.26@168 bpm avg
r60@155 bpm avg
4.26@173 bpm avg
r60@162 bpm avg
4.26@175 bpm avg
r60@165 bpm avg
4.25@179 bpm avg
r60@170 bpm avg
4.15@184 bpm avg
--------------------------
31.30 @ 171 bpm avg (4.25/K)
--------------------------

Regards
Vijay