Improving 10k time at altitude

[TheEd]

Hi markco, yes, the body does respond differently to something different (lifting furniture), so great to see you bounced back

what are you doing at the end of this cycle, race wise?

TheEd

[MarkCo]

Hi TheEd

No definite plan re: a race yet, I have found a potential one with choice of 5k or 10k though, so considering going for the 10k. I have been feeling a bit tired this week, after the 5k paced and 3x5mins, so if I do the race I'll probably take at least 2 days rest beforehand. Will keep you posted.

17 Feb
11.7km easy in 1 hour.
5:07/km
Av HR 140
Pace felt easy but felt tired afterwards, possibly went a bit too quick (was going by heart rate which was under control but pace quicker - perhaps biomechanically my body needs to adjust to what seems to be a new fitness level?!).

18 Feb
Feeling tired - rested

19 Feb - 3x5mins fartlek session
Felt like a decent session, probably one of the (if not the) most consistent to date. Quicker than last cycle and lower HRs, so ties in with the 5k paced in that sense. Waking HR has been consistently around 48 also, so things are feeling good other than feeling a bit tired. I'll either rest today or do just a slow paced 30-40 mins.

4km warm up @ 5:21/km and 3 km cool down @ 5:32/km

Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.16km / 4:17 / 159 / 163 / 153
2 / 1.16km / 4:18 / 162 / 168 / 156
3 / 1.16km / 4:16 / 162 / 171 / 160
Av pace during intervals: 4:17/km.

Previous 3x5min session from 29 Jan:
Interval / dist / pace / Av HR / Max HR / Min HR after rest
1 / 1.12km / 4:26 / 161 / 168 / 155
2 / 1.11km / 4:29 / 165 / 171 / 160
3 / 1.16km / 4:16 / 170 / 178 / 161
Av pace during intervals: 4:24/km.

[TheEd]

Hi markco, hopefully the recovery goes well and you bounce back

on we go

TheEd and all

[MarkCo]

Hi TheEd

Finished the cycle today, here's the past few days...

20 Feb
Rested

21 Feb
10k easy in 49:41
4:57/km
Av HR 142
All felt very comfortable and easy, a noticeable step up in easy pace for the same HR.

22 Feb
Rested

23 Feb
I decided not to enter the race as it was an early start and I really wanted to watch the Fury vs Wilder fight (glad I did too!) - I knew I wouldn't be wanting to get up early after staying up late and a few beers. Decided to do an 8k hard-ish effort locally today instead, the plan being to set off at the pace I found fairly comfortable for the 5k paced (around 4:30/km) and maintain that for 8k. I have to admit that I was then naughty and because I was still feeling great and completely under control at 8k that I decided to carry on for another 2k because I could easily get a new altitude PB (I know it's not recommended, but actually it wasn't a hard 'race' effort or too tough mentally). Really pleased with the time, actually my second best 10k ever and by far the best 10k I've done at altitude (the previous best being 48:36 in a race last May). Comparing the two below, this was almost 4 minutes quicker and a slightly lower HRs. I was surprised that after a couple of minutes rest after the 10k, I started the cool down and my legs still felt exceptionally bouncy... New level definitely unlocked and looking forward to the new cycle now!

2k warm up at 5:10/km, 2k cool down at 5:24/km

KM / time / Av HR
1 / 4:39 / 143
2 / 4:27 / 156
3 / 4:23 / 157
4 / 4:26 / 158
5 / 4:30 / 160
6 / 4:27 / 161
7 / 4:26 / 161
8 / 4:24 / 163
9 / 4:31 / 163
10 / 4:16 / 167
Total time 44:45

Previous 10k altitude PB from 19 May 2019:
KM / time / Av HR
1 / 4:35 / 154
2 / 4:54 / 161
3 / 4:49 / 162
4 / 4:56 / 163
5 / 4:52 / 160
6 / 4:55 / 162
7 / 4:53 / 161
8 / 4:57 / 161
9 / 4:49 / 165
10 / 4:43 / 166
Total time: 48:36

cheers

[TheEd]

Hi markco, this must be most pleasing .. nice going

good to see it is working according to cycles and plan

on we go TheEd

[MarkCo]

Hi TheEd

Thanks, yes definitely pleased with that. Quick question - am I OK to now move onto the sub-40 minute program, adjusting the pace based on the 10k? I'm already doing the 5x2 session and have increased some of the 30/40 min runs to 50/60 mins.

Starting a new cycle today.

cheers

[TheEd]

Hi Markco, you can move onto the structure however the pace for the 2k and 1k session must be discussed, as we need to keep the pace more suitable to you

all good .. yes

TheEd

[MarkCo]

Hi Markco, you can move onto the structure however the pace for the 2k and 1k session must be discussed, as we need to keep the pace more suitable to you

all good .. yes

TheEd

Hi TheEd

Absolutely, I wouldn't be able to match the sub 40 plan paces just yet.

Based on my Saturday 10k average pace (4:28/km), and average pace for last cycle's 5x2 (4:29/km) and 6x1 (4:21/km), I was thinking:

5x2km - start at 4:30/km

6x1km - start at 4:20/km

And speed up in the later intervals if possible. Sound OK?

cheers

[MarkCo]

24 Feb
6km easy recovery in 30:14
5:02/km
Av HR 138

25 Feb
Rested

26 Feb (start of new cycle)
12.5km easy in 1:05:53
5:16/km
Av HR 145

27 Feb
6.02km easy in 30:04
4:59/km
Av HR 139

28 Feb - 5x2km
Toughest 5x2km yet! Set out at what felt like 4:30/km pace, on effort but turns out it was a bit quicker. I adjusted the pace to a bit slower for the second interval, but the quicker start combined with intense sun throughout the session, meant I was starting to really feel it by halfway through the 3rd interval and it was a struggle from there. Despite having heavy rain the past few days and storm clouds everywhere in the sky except directly above me, the sun was incessant the entire session until it finally went in about 10 seconds before the end of the last interval! I was quite close to giving up after the 4th interval because I knew I was fading, but managed to finish the session albeit with the last 2 intervals a bit slower than target pace. Slightly disappointing, but I'm pretty confident that without the sun factor I could have kept the pace going. Still a decent session and I'll just have to learn to take it a bit easier when the sun is so intense!

1km easy WU and CD.
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 8:43 / 4:20 / 157 / 163 / 122
2 / 8:55 / 4:25 / 161 / 168 / 134
3 / 8:55 / 4:26 / 166 / 171 / 140
4 / 9:04 / 4:31 / 168 / 172 / 143
5 / 9:11 / 4:34 / 170 / 177 / 139
Av pace during intervals: 4:27/km

Previous 5x2k session from 7 Feb:
Interval / time / pace / av HR / max HR / min HR after rest (90 secs walking)
1 / 9:03 / 4:30 / 156 / 161 / 116
2 / 9:04 / 4:31 / 158 / 166 / 124
3 / 9:07 / 4:32 / 160 / 167 / 131
4 / 9:01 / 4:29 / 162 / 171 / 135
5 / 8:49 / 4:23 / 164 / 175 / 135
Av pace during intervals: 4:29/km

cheers

[TheEd]

Hi markco, congrats on finishing the session, that will benefit you mentally when it comes to a tough race

the 1k session should be easier, make sure not to start too quickly

all looking good, you have the pace sorted

onwards TheEd