22-06-2011, 03:26 AM
The training is going ok. I felt very good during the long run, 2k, 1k and 400m sessions, but I haven't been able to get good 5k or 10k races. This past Saturday I couldn't complete the 10k because of the heat. I think I will need to take the preparation more seriously for these practice races, meaning I will be more careful to what I eat and consume (alcohol) the night before, not sleep too little or too much and go race earlier when it's very hot. I will try to get a good 10k at the end of this 4th cycle and then I have a race at the end of July.
Day 6 - 30min @ 5:40 pace (45% effort)
Day 7 - 10k @ 5:20 pace (started slow - 60% effort)
Day 8 - 6x1k in 4:00-4:05 R60
4:04 - 154 avg HR - 166 max HR - 105 min HR during rest
3:57 - 160 - 172 - 110
3:57 - 165 - 175 - 115
4:00 - 165 - 175 - 115
3:58 - 166 - 176 - 120
3:56 - 167 - 175 - HR down to 85 after 2:30min
Felt good, about 80-85% effort.
Day 9 - 30min @ 5:30 pace (45% effort)
Day 10 - 1Hr @ 5:30 pace (started slow - 55% effort)
Day 11 - Rest
Day 12 - 5k in 20:46
Last laps were very hard. Strong wind and hot weather. 90-95% effort.
Day 13 - 1Hr @ 5:15 pace (60% effort)
Day 14 - 30min @ 5:25 pace (40% effort)
Day 15 - 10x400m in 88-92sec R60
86sec - 91 - 89 - 86 - 87 - 88 - 88 - 88 - 87 - 87
Felt good, about 75-80% effort.
Day 16 - 20min jog + 1hr squash
Day 17 - Fartlek with about 4:10 race pace (50% effort)
Day 18 - Rest
Day 19 - 10K race
Very hot. Had to stop after 3k. Did some easy jogging after.
Day 20 - Could not run, was away all day
Day 21 - 40min @ 5:20 (45% effort)
The training sessions went well and I didn't have any leg issues, so I think I'm ready to increase the pace for the intervals. I could aim for a good 5sec per km faster. Sounds ok?
Day 6 - 30min @ 5:40 pace (45% effort)
Day 7 - 10k @ 5:20 pace (started slow - 60% effort)
Day 8 - 6x1k in 4:00-4:05 R60
4:04 - 154 avg HR - 166 max HR - 105 min HR during rest
3:57 - 160 - 172 - 110
3:57 - 165 - 175 - 115
4:00 - 165 - 175 - 115
3:58 - 166 - 176 - 120
3:56 - 167 - 175 - HR down to 85 after 2:30min
Felt good, about 80-85% effort.
Day 9 - 30min @ 5:30 pace (45% effort)
Day 10 - 1Hr @ 5:30 pace (started slow - 55% effort)
Day 11 - Rest
Day 12 - 5k in 20:46
Last laps were very hard. Strong wind and hot weather. 90-95% effort.
Day 13 - 1Hr @ 5:15 pace (60% effort)
Day 14 - 30min @ 5:25 pace (40% effort)
Day 15 - 10x400m in 88-92sec R60
86sec - 91 - 89 - 86 - 87 - 88 - 88 - 88 - 87 - 87
Felt good, about 75-80% effort.
Day 16 - 20min jog + 1hr squash
Day 17 - Fartlek with about 4:10 race pace (50% effort)
Day 18 - Rest
Day 19 - 10K race
Very hot. Had to stop after 3k. Did some easy jogging after.
Day 20 - Could not run, was away all day
Day 21 - 40min @ 5:20 (45% effort)
The training sessions went well and I didn't have any leg issues, so I think I'm ready to increase the pace for the intervals. I could aim for a good 5sec per km faster. Sounds ok?