18-06-2012, 08:52 AM
Morning TheEd (and everyone else on here 
),
here's my update from last weeks running (week 3 of 3)
Mon - 60mins easy @ 6:16/km for 9.58k
Tue - 30mins easy @ 6:05/km for 4.94k
Wed - 3 x 5min Interval
1. 5min @ 4:58/km for 1.01k
2. 5min @ 4:59/km for 1.00k
3. 5min @ 4:55/km for 1.02k
Total run time 18:02 @ 5:07 for 3.53k
Thu - 30mins easy @ 6:02/km for 4.99km
Fri - 30mins easy @ 6:04/km for 4.96km
Sat - Rest
Sun - 10k race day http://www.huntingdon10kcharityrun.co.uk...map_8.html
finished in 50:36, so didn't break 50min as hoped...on the positive side of things compared to when I ran 50:01 i felt strong at the end, I only really kicked properly with about 500m left, in hindsight I probably should of backed myself and just gone for it from the 9k marker. There were also some very slow bits of the course, single file through uneven fields, where I would of lost time.
So although I didn't break 50min, it feels like I have progressed from when I ran 50:01 as I felt more controlled and stronger from 7k mark to the end.
My next race is on Sunday 15th July, so 4 weeks time, whats the best thing for this week (assuming I start a new 3 week cycle the week after to fit with the next race day)?
Cheers,
Boony
),here's my update from last weeks running (week 3 of 3)
Mon - 60mins easy @ 6:16/km for 9.58k
Tue - 30mins easy @ 6:05/km for 4.94k
Wed - 3 x 5min Interval
1. 5min @ 4:58/km for 1.01k
2. 5min @ 4:59/km for 1.00k
3. 5min @ 4:55/km for 1.02k
Total run time 18:02 @ 5:07 for 3.53k
Thu - 30mins easy @ 6:02/km for 4.99km
Fri - 30mins easy @ 6:04/km for 4.96km
Sat - Rest
Sun - 10k race day http://www.huntingdon10kcharityrun.co.uk...map_8.html
finished in 50:36, so didn't break 50min as hoped...on the positive side of things compared to when I ran 50:01 i felt strong at the end, I only really kicked properly with about 500m left, in hindsight I probably should of backed myself and just gone for it from the 9k marker. There were also some very slow bits of the course, single file through uneven fields, where I would of lost time.
So although I didn't break 50min, it feels like I have progressed from when I ran 50:01 as I felt more controlled and stronger from 7k mark to the end.
My next race is on Sunday 15th July, so 4 weeks time, whats the best thing for this week (assuming I start a new 3 week cycle the week after to fit with the next race day)?
Cheers,
Boony