07-04-2013, 03:39 PM
Hello, TheEd.
Thanks for the advice. I will try to focus on recovery more, but cannot do much about not running into the wind for now, since there are still a lot of snow and ice therefore I am running where I can find a decent surface.
My training:
10. 1Hr easy run: 60:12.00 (9.91 km). Av.pace: 6:04, av.HR: 144 bpm.
11. Rest
12. 5K paced run: 10min warm-up and cool-down.
1k -> 4:19.5 (172 bpm);
2k -> 4:20.8 (179 bpm);
3k -> 4:22.1 (183 bpm);
4k -> 4:24.8 (186 bpm);
5k -> 4:17.7 (189 bpm);
TOTAL: 21:44.9 PB!
13. 1Hr easy run: 60:37.00 (10.23 km). Av.pace: 5:56, av.HR: 152 bpm. (Hilly course)
I also want to ask about the starting pace for the 10k race? How fast should I start? Would it be too fast to start at the pace of 5K paced run?
Thanks for the advice. I will try to focus on recovery more, but cannot do much about not running into the wind for now, since there are still a lot of snow and ice therefore I am running where I can find a decent surface.
My training:
10. 1Hr easy run: 60:12.00 (9.91 km). Av.pace: 6:04, av.HR: 144 bpm.
11. Rest
12. 5K paced run: 10min warm-up and cool-down.
1k -> 4:19.5 (172 bpm);
2k -> 4:20.8 (179 bpm);
3k -> 4:22.1 (183 bpm);
4k -> 4:24.8 (186 bpm);
5k -> 4:17.7 (189 bpm);
TOTAL: 21:44.9 PB!
13. 1Hr easy run: 60:37.00 (10.23 km). Av.pace: 5:56, av.HR: 152 bpm. (Hilly course)
I also want to ask about the starting pace for the 10k race? How fast should I start? Would it be too fast to start at the pace of 5K paced run?