Improving 10k with regular training

[TheEd]

it pleases me to see that you in control of your running

you know the system, what works, when to back off and when to work

this is what becoming a 'true' runner is about

TheEd

[MMS]

Hi TheEd,

started a new cycle this week and had my 2000 session last night. The goal was 7'50". I started faster, but then was able to control the rest of the session. Very hard one considering it was warmer than it was supposed to be this time of the year. Also completely forgot to use the HR monitor.

Here the splits:

Jun 5th - 5x2k
Temp:24C

Rep|Time
01|07:45
02|07:46
03|07:50
04|07:51
05|07:50
Tot|39:02

Cheers

MMS

[TheEd]

strong session ..

what races have you planned for the future

TheEd

[MMS]

Next race is July 19th. After that I haven't decided yet.

[TheEd]

you should consider running a fast 5k time-trial between now and the 10k race

are there any organised 5k time-trials there

cheers

TheEd

[MMS]

Organised, not. There won't be any races until Word Cup is finished.

Coincidence or not, I was already considering running a 5k time-trial in this cycle.

Cheers.

MMS

[TheEd]

good stuff .. you on top of things

TheEd

[MMS]

Hi TheEd,

Very consistent 1000 session.

Jun 10th - 6x1k
Temp:18C (Windy)

Rep|Time|AHR|MHR|RHR|mHR
01|03:45|161|176|154|129
02|03:45|172|182|160|140
03|03:46|171|183|164|144
04|03:46|174|184|166|145
05|03:46|173|184|168|152
06|03:40|178|188|172|150
Tot|22:28

Cheers.

MMS

[TheEd]

all looking very good MMS

the development is great

onwards

TheEd

[MMS]

Yep, everything is going well. :great:

A very consistent 5k paced last Saturday. A bit warm, not very "comfortable" holding this pace (not quite there yet). Trying to set this as a mark for my next race in July. Will repeat this pace on next cycle.

Jun 14th - 5k paced run
Temp: 24C

KM|Time|AHR
01|03:54|162
02|03:54|178
03|03:55|182
04|03:53|184
05|03:54|187
Tot|19:30

5k time-trial this weekend. Let´s see how it goes.

Cheers

MMS