Sub-45 Here I come.
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26-03-2009, 09:08 AM
Noted regarding rest period.
Date: 26-03-2009 Time: 30mins Distance: 4.1k Avg HR: 136 Max HR: 147 Nice and easy recovery jog.
26-03-2009, 08:49 PM
Date: 27-03-2009
Time: 61mins Distance: 8.5k Avg HR: 147 Max HR: 161 Easy run but pushed a tiny bit harder in high-winds and because it was so cold.
27-03-2009, 08:35 AM
Good question. I am living in Ireland so it can be very unpredictable. I would hope that a larger percentage of runs will be in better conditions from April on.
Hoping to achieve a new best for the 5k paced run on Saturday too. The following is a link to the race on April 5th. http://www.greatrun.org/app_files/gr_fil...0comps.pdf It will be a very big crowd so I am going to try not to lose time at the start, also 5-6km and 7.5-9km are climbs. My goal is to PB the distance so I am going to just get out there and run the race and go with how I feel. No fancy watches either. :yes:
27-03-2009, 02:04 PM
B remem that if you run a paced run they are not meant to be PB's
 and if you do run a PB then you must not be disappointed the following week when it is race day and things don't go too well however a bird in the hand is worth 2 in the bush so a PB tomorrow should be a good start however once you become more experienced you should certainly keep the paced runs to exactly that Cheers TheEd
27-03-2009, 03:15 PM
I hear you loud and clear coach. The winds will be strong tomorrow so I may use a 1k loop in order to not be facing the winds for long periods. I am taking your advice on this 1k speed of 4:20 * 5 + 1 minute.
So based on this a session of 22:40 - 22:55 would be satisfactory. The last time I did this I did 23:15 so lets see what happens if the wind is up I will revise to 23:15.
27-03-2009, 03:20 PM
Interesting B
maybe the problem is you have not run like this before so PB's will simply follow I use a lot of variables to decide on a 5k paced run however the one you just provided is good as it probably provides a more cautious approach well when you ready to run a sub 45 minute 10k you would be able to do this paced session in 22:30 so the future is bold and interesting Good luck with the wind TheEd
29-03-2009, 03:26 PM
Hi TheEd,
I am in big trouble now. I missed the paced 5k run due to the very poor weather conditions. I didn't want to go out in the high winds and push myself too hard so I left it and as advised for yourself just continued with the schedule. Got my 1hr easy into and covered 8.65km with an avg of 139. B.
29-03-2009, 03:50 PM
that's no problem, don't create a stress about it
have you a test of sorts next week? TheEd |
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