Improving 10k with regular training

[TheEd]

be careful 2000's on Friday fine and Saturday Morning fine but then cutback longrun on Sunday by 20%

this will allow sufficient time before Tuesday 1000's

Enjoy weekend

TheEd

[MMS]

That´s for sure! :great:

If I run today, would rest tomorrow and have a 70min run on Sunday.
If I don´t run today, regular long run tomorrow and so on....

MMS

ps: the only problem is this rain.....

[TheEd]

the 2000's = the important session

even if you have to get a little wet, it will be worth it, unless there is raging wind as well



TheEd

[MMS]

Hi Ed,

I had the 3x2000 session last friday. The rain stopped for a bit so I didn´t get too wet!

July 24th 3x2000

K|Time|AHR|Rest|RestHR

2|09:47|160|01:30|142
4|09:43|166|01:30|140
6|09:45|169|01:30|145

=================

I rested on Saturday and had my long run Sunday morning. Not a good session because I had a bad night sleep before, and it´s more evident if you compare with 10k easy on July 19th (both sessions at the same track and under same weather conditions).

July 26th 70min long run

Time:70:10
Dist:11,4
AHR: 168

================

MMS

[TheEd]

nice going MMS

now for the 1000's

TheEd

[MMS]

Hi Coach,

Last night, had the 5x1000.

July 28th 5x1000

K|Time|AHR|Rest|RestHR
1|04:42|162|01:00|154
2|04:44|171|01:00|156
3|04:45|168|01:00|152
4|04:43|169|01:00|158
5|04:45|170|01:00|161

Quite similar to the previous one.

July 14th 5x1000

K|Time|AHR|Rest|RestHR
1|04:43|165|01:00|154
2|04:45|167|01:00|156
3|04:44|168|01:00|159
4|04:43|167|01:00|154
5|04:44|172|01:00|158

Tks

MMS

[MMS]

Hi Coach,

I missed two 30min on wednesday (07/29) and thursday (07/30) because I was moving to new apartment (it´s amazing how long it takes to pack and unpack everything!).

It´s in the same neighborhood, so I´ll keep practicing in the same park as usual.

Now, everything is back to normal since last saturday.

August 1st 5k paced run

K|Time|AHR
1|04:45|159
2|04:46|175
3|04:48|177
4|04:49|176
5|04:45|178
Tot|23:53|173

slightly better than last one.

July 18th 5K paced

K|Time|AHR
1|04:42|162
2|04:42|178
3|04:51|177
4|04:50|180
5|04:55|181
Tot|24:00|176
========================

August 2nd 10k easy

Time:56:27
Dist:10k
AHR:159

Cheers!

MMS

[MMS]

Hi Ed,

It´s been enjoying a lot the long runs at a faster pace! Here´s this last cycle before the 10k race on August 23rd.

August 4th 70min

Time:70min
Dist: 12,4k
AHR: 160

August 5th 30min

Time:30min
Dist:4,4k
AHR:144

August 6th 3x2000

K|Time|AHR|Rest|RestHR
2|09:44|162|01:30|138
4|09:45|163|01:30|144
6|09:45|169|01:30|148

Previous to compare:

July 24th 3x2000

K|Time|AHR|Rest|RestHR
2|09:47|160|01:30|142
4|09:43|166|01:30|140
6|09:45|169|01:30|145

I believe this results are consistent and I´ll be able to have a good race, now with more confidence. What do you think, coach?

Tks

MMS

[TheEd]

2 weeks to the race and things are looking quite good

TheEd

[MMS]

Hi Coach,

really enjoyed the results of previous sessions. Here they are:

August 8th Long Run (morning)

Time:92:12
Dist:16k
AHR:164

August 9th 30min

Time:30min
Dist:4,7
AHR:143

August 10th 30min

Time:30min
Dist:4,7
AHR:142


August 11th 5x1000

K|Time|AHR|Rest|RestHR
1|04:40|154|01:00|142
2|04:45|163|01:00|149
3|04:45|161|01:00|145
4|04:45|159|01:00|147
5|04:46|161|01:00|154

Felt really good yesterday! :great:

Previous to compare

July 28th 5x1000

K|Time|AHR|Rest|RestHR
1|04:42|162|01:00|154
2|04:44|171|01:00|156
3|04:45|168|01:00|152
4|04:43|169|01:00|158
5|04:45|170|01:00|161

Tks

MMS