When to start program? Need advice.

[kilroy]

Ok coach, will rest today. :yes:
Will try do the long run on either sat or sun.

Have a good weekend.

BR /Kilroy

[TheEd]

Either day is fine .. the 10k program works on a 5 tier-system at Elite level and the bulk of the training is from Day 3 to Day 12

during those 10 days the quality sessions are every 2nd day

so it is quite important to have an easy day after the quality

Enjoy your weekend

TheEd

[kilroy]

Hi Ed,
Feedback from the weekend. Saturday run was quite unsuccessful because of to much clay, darkness and weak headlamp :mad:

2008-12-14
Temperature: 2,8 °C
Wind Speed avg: 6,8 km/h
Distance: 15,3 km
Ascend/Descend: +55,9 / -58
Time: 79:26 (5.12/km)
HR avg: 150 (81%)

2008-12-13
Temperature: -0,1 °C
Wind Speed avg: 6,1 km/h
Distance: 2,4 km
Ascend/Descend: +5,2 / -3,2
Time: 13:39 (5.37/km)
HR avg: 146 (79%)

So, for today I think I will do a 30-45 min recovery run.
Tomorrow (day 8) will be the 6x1000 intervals @ 3.45-3.50 pace. I will also do a 45-60 min bike session.
Wednesday will be easy run 30 min and a 60 min swim at early morning.

Ok?

BR /Kilroy

[kilroy]

Hi Ed!
Here are the 1000´s, any feedback?

6x1000 R60

3:48 - 155 hr. avg (rest between 1-2 @ 145 hr. avg)
3:47 - 160 hr. avg (rest between 2-3 @ 148 hr. avg)
3:46 - 162 hr. avg (rest between 3-4 @ 146 hr. avg)
3:48 - 162 hr. avg (rest between 4-5 @ 152 hr. avg)
3:48 - 164 hr. avg (rest between 5-6 @ 153 hr. avg)
3:42 - 167 hr. avg

Overall hr. avg 159
Max hr during session 173

BR /Kilroy

[TheEd]

Hi kilroy

is it possible to get me your waking pulse please? an average for the next 3 days, if possible

Your pulse ranges during your sessions are quite interesting as your pulse does not drop that much during the 60 seconds Rest and then it does not rise exceptionally quickly during the 1000.

This is most interesting and promising, and also makes me wonder if you have a fastest time for me for 400m - 800m and/or 1000m.

so Personal Best for those distances would be great.

Have you got a cross country skiing background from your youth, by chance?

Cheers

TheEd

[kilroy]

Thanks for feedback, i will provide you my waking pulse (3 day avg.) starting tomorrow.
I checked the resting hr from the session today again, thought I should provide you the lowest hr also and not only avg.

rest between 1-2, 114 low
rest between 2-3, 122 low
rest between 3-4, 122 low
rest between 4-5, 131 low
rest between 5-6, 134 low

Unfortunately I don't have any personal best from 400m - 800m and/or 1000m. I have run one 800 time-trial almost 20 years ago (when I was 15) in 2:37, thats all. I have no cross country skiing etc. background, just played soccer and floorball many years ago.

BR/ Kilroy

[TheEd]

OK .. that rest pulse makes far more sense



Please still provide me with your morning resting pulse after 3 days

Thanks

TheEd

[kilroy]

Hi Ed,

My morning resting pulse seems to be 42-43, here are feedback from the last days.

day 9
Distance: 6,3 km
Ascend/Descend: +19,6 / -12,4
Time: 30:47 (4.53/km)
HR avg: 146 (79%)

day 10
Distance: 12,2 km
Ascend/Descend: +53,7 / -53,4
Time: 59:22 (4.53/km)
HR avg: 153 (82%)
Quite strong winds..

Going for the 5K paced run - aim sub 20:00 tomorrow. I will not race until feb - mar 09 so what will I do on day 19 of the program, restart a new cycle or what?

BR /Kilroy

[TheEd]

Hi kilroy

On Day 19 you can do another 4k time-trial to measure your improvement and from that we can see whether we can increase tempos for sessions etc

The secret to improving is definitely the 2000's .. so if you able to increase the pace of these sessions then you will be well on target to greater improvement

Cheers and have a good weekend

TheEd

[kilroy]

Results from day 11

5 km paced-run on treadmill @ 19:39

1 km 3:57 (avg. 161 hr)
2 km 3:57 (avg. 165 hr)
3 km 3:57 (avg. 167 hr)
4 km 3:57 (avg. 169 hr)
5 km 3:51 (avg. 172 hr)

Avg. pace 3:56/km
Avg. hr 167

Increased pace last 5-600m of the 5th km, had my max hr (175) during session there.

BR/Kilroy