16-05-2012, 09:44 PM
Sorry for the long absence. I had been ill with a very clinging cold.
Nevertheless I did now complete my 4k test run and should be ready for my cycles. The aim is to get below the 20 mins on the 5k. However, if you think I could reach that goal by practicing with your 10k program that would also be fine with me (and probably be a better fit for my plans to run a marathon in autumn). A potential competition for the 5k could be on the first weekend in August.
Here are my 4k data (16:11 min in total and % is HR in % of my maximal HR determined 2 yrs ago).
Km 1 03:56,0 88%
Km 2 04:03,8 92%
Km 3 04:06,3 93%
Km 4 04:05,0 94%
I did that run on my own on a measured 1 km circle. Conditions were very good. On the last 1.5 km I had the feeling that though I was not at the absolute limit of my heart or lung capacity my legs were simply not able to go any faster.
I can run 5, maximally 6 times a week and would prefer to have one 25-30 Km run in a cycle to stay used to the distance. Please make a suggestion for the first week.
Kai
Nevertheless I did now complete my 4k test run and should be ready for my cycles. The aim is to get below the 20 mins on the 5k. However, if you think I could reach that goal by practicing with your 10k program that would also be fine with me (and probably be a better fit for my plans to run a marathon in autumn). A potential competition for the 5k could be on the first weekend in August.
Here are my 4k data (16:11 min in total and % is HR in % of my maximal HR determined 2 yrs ago).
Km 1 03:56,0 88%
Km 2 04:03,8 92%
Km 3 04:06,3 93%
Km 4 04:05,0 94%
I did that run on my own on a measured 1 km circle. Conditions were very good. On the last 1.5 km I had the feeling that though I was not at the absolute limit of my heart or lung capacity my legs were simply not able to go any faster.
I can run 5, maximally 6 times a week and would prefer to have one 25-30 Km run in a cycle to stay used to the distance. Please make a suggestion for the first week.
Kai