10K Training Program Question

[TheEd]

consider doing 5 x 1000 @ 10km pace with 90 second rest

that will be a decent enough session for your current lack of sleep

and will also set you up nicely for the bike ride leaving you with enough in the tank

TheEd
ps.. enjoy

[Hyperspace]

TheEd,

Didnt read your last post this morn. Did a 38min Easy pace run (4.5miles) instead of any intervals at lunch today, were way too tired to do anything else.

Were thinking I could the 2kms either tomorrow AM if I have an early night tonight and feel sufficiently recovered in the mor, if not take tomorrow off and do them fresh Sat AM?

Sundays bike will prob be a steady/medium affair so could delay the 2km's till Sat AM and use the bike as a x-training session...what say you coach?

D

[TheEd]

rather do the 1000m session as mentioned

5 x 1000 @ 10km pace with 90 second rest

should be more enjoyable

TheEd

[Hyperspace]

Hey TheEd,

Thurs: 38 xtrail easy waddle - were tired, had a small spill, slight ankle strain, didnt notice till this morns 5x1kms.

Fri: DIY day, no running

Sat morn: 5x1Km

1 4:00 Felt like a w/up
2 3:48 Held this quite easy, were on 3:40
3 3:52 Held steady
4 3:55 Held OK
5 4:06 Oh dear...

HR max@172-76.

Were more tired than thought during w/up. Was hard but quite pleased with splits considering tiredness. Felt strong all way through, just maxed out - interested to see how perform better rested.

Would I be right in assuming we might switch to do the 5x2km's next week?

Mountain bike marathon tomorrow - rest Monday, whats next? Waddle Tuesday?

Hope you have a good weekend,

Cheers,

D

[TheEd]

let me know feedback after cycle event and make sure to focus on calf muscle looseness to assist with slight ankle sprain

will chat about further waddles after feedback

enjoy

TheEd

[Hyperspace]

Hey TheEd,

Just relaxing after todays mamouth bike marathon - it was a tough 45miles.

Very boggy and wet with some tough technical sections and long rocky & hilly roads into some serious windy conditions, however the sun was out and making it a classic Yorkshire day mountain biking!

Were a little jaded first off, got into somewhat and drew on some deep stamina reserves quite quickly. However faired up well on some tough hill climbs. It tooks us 5:48 in the end so not a bad effort.

Feelin pretty good this eve so far. Ankle was fine and seems OK - will need to jeep eye on it and the calves as recommended. Had a stack in a ford during the ride and landed heavy on elbow - OK, nothing broken I hope!

Were may be planning a swimming session tomorrow eve. A waddle on Tues?

Maybe a quality session either Wed or Thurs - have a feeling todays bike might to linger recovery-wise this week, so prepared to draw back and wait for the repayment of todays effort.

What say you coach? Hows your training? Is the wife still making improvements?

Hope to hear frmo you soon,

Kind regds,

D

[TheEd]

Thursday would be OK to consider for a little faster running

seems like almost 6 hours of fun

quite something

TheEd
ps.. wifey coming along very well, whereas I am looking for another 5kg loss of weight to make matters easier, the wife wants me to train with her .. heavens

[Hyperspace]

Not so bad recovery today, as day wore on quads and general energy levels faded...no swim this as shoulder is sore from bike stack y/day.

Might cycle into work tomorrow and consider a waddle at lunch however might just see how go till Wed, rest is best!

Cheers,

D

[TheEd]

good to hear things are looking decent

TheEd

[Hyperspace]

TheEd,

Trouble getting off last night - 3am :mad: Up at 7:30 so 4.5 hours. Had to bike to work, felt OK.

Waddle/easy run at lunch 6km, 30:28, HR 123bpm. Breezed it really, puffing a little into a heavy wind.

Still feeling OK this evening, need to get head down decent hour tonight. Not sure about the 5x2km's tomorrow - was that on the agenda?

Might be best to get a decent nights sleep and try a speed session on Friday? Could do the 5x2km's , should feel fresh.

Have a date tomorrow with a v.nice lady, dinner out! :jive: Should be fun.

Wait to hear on advice for Friday's session,

Regards,

D