Sub 50 min 10K

[Vijay]

Thanks Ed. Please find the feedback on 5k paced session.Cycle-1 time on the same session was 24:25.So and improvement of 20 sec. At the end, I was all done and nothing left in the tank.

4.55 @ 152 bpm avg
4.55 @ 168 bpm avg
4.54 @ 173 bpm avg
4.53 @ 176 bpm avg
4.27 @ 183 bpm avg
--------------------------
24:04
-------------------------
Vijay

[TheEd]

and things will continue to improve

look after yourself

TheEd

[Vijay]

Hi Ed,

The race is on Jan 25th.Feling good. Today was 30 min easy @ 141 BPM avg. Feeling good.

Vijay

[TheEd]

not long to go Vijay, you have it all mapped out in your run down to the race?

go well

TheEd

[Vijay]

I had an unplanned travel and so had to miss the race. So I took a time trial for 10k at the city Iam currently in. Finished 10k (as per my Garmin) in 49.40.Cycle-1 time was 49.20.But my Garmin distance for cycle-1 race only showed 9.7 Km as against the race distance of 10K.So ideally, there has been an improvement as the current time is for 10k as per Garmin.

Though I had trained on cycle-2 with a 10k pace targeted at 4.55/Km, (4*2k workout was @ 4.55),I was a bit conservative and comfortable in maintaining a pace of 5.00 /K for the time trial today. Today's time trial was an even split with both halves of the time trial @ 24.50.I felt much better during the second half of todays time trial when compared to the earlier race. Please let me know if I can take this as a thumb rule -

Race pace =2k pace/k + 5 sec/k. or should it be
Race pace =2k pace/k

Please find the stats below

4.56@ 149BPM avg
4.59@ 164BPM avg
4.59@ 164BPM avg
4.54@ 165BPM avg
5.02@ 168BPM avg-----> Half (24.50)
5.08@ 161BPM avg(up hill)
5.12@ 174BPM avg(up hill)
4.56@ 178BPM avg
4.50@ 170BPM avg
4.43@ 156BPM avg
-----------------------
49.40@ 166BPM avg
----------------------

I plan to start cycle-3 from Tuesday with below target pace

2k workout @ 4.45
1k workout @ 4.35

Please let me know your thoughts on the way forward.

Vijay

[Vijay]

Began cycle -3 today with a 70 min run (11.6K ) @ 145 BPM.

[TheEd]

all looks to be going well Vijay

[Vijay]

Thanks Ed. Today was 30 min (5K) @ 139BPM.

[Vijay]

Hi Ed,

Please find below the stats on todays 4*2k

Lap1:-4.45@161BPMavg and 4.45@171BPMavg
R90 @144BPM avg
Lap2:-4.45@168BPMavg and 4.45@175BPMavg
R90@164BPM avg
Lap3:-4.42@173BPMavg and 4.46@180BPMavg
R90@161BPM
Lap4:-4.46@177BPMavg and 4.44@184BPMavg

The third lap was a bit tough and the fourth was tough but manageable.

Vijay

[Vijay]

Hi Ed,

Today was 1.45 Hr run @146BPM avg and a distance of 17K.

Regards
Vijay