24-07-2015, 12:50 AM
I didnôt manage to get the 4K time-trial into the schedule so I skipped it. I did the Fartlek session last Saturday and started Day 1 on Cycle 3 last Tuesday.
Day 1: Running from work to home at an easy pace
1:01:20; 11,57 km; Avg pace: 5:18. I forgot the HR strap :-(
Day 2: Running from home to work early morning at an easy pace
41:04; 7,53 km; Avg pace: 5:27; Avg HR: 147
Day 3: 5*2K running on a 400 m tartan track. I started with a 2,08 Km warm up for 12 minutes and did then some light stretching.
Lap; Time; GPS Distance; Avg Pace; Avg HR Max HR/Rest HR
1; 8:17; 2,07; 4:01; 169; 176/123
2; 8:18; 2,01; 4:08; 173; 180/131
3; 8:18; 2,02; 4:07; 176; 183/146
4; 8:24; 2,01; 4:11; 180; 187/138
5; 8:22; 2,01; 4:09; 183; 191
I donôt know why the GPS distance for the first lap is much longer than the others. The plan was to run the last lap faster to build confidence but I did not manage to do that. Perhaps the reason is that during my third lap I was asked to move from the track due to some painting of lines that had to be done on the track! I had to jog to them after the lap and ask for permit to run two more laps. Due to this I didnôt get enough rest between laps 3 and 4 as can be seen in my Rest HR of 146 which resulted in slower runs of laps 4 and 5. After lap 5 I was exhausted with a HR of 191. During laps 1-3 I felt I had everything under control but I got out of balance due to the incident after lap 3.
Tomorrow, on Day 4 I plan to rest and on Day 5 I plan to take an easy run for 90 minutes. On Wednesday, July 29 (Day 9 of the program) I would like to take part in a 10K race, my first since the beginning of June. I suggest the following training sessions up to the race which are similar as for the 5K race that I ran in June:
Friday: Rest
Saturday: 90 minutes easy run
Sunday: 30 minutes warm up, Fartlek 6*1 minutes
Monday: 30 minutes easy run
Tuesday: Rest
Wednesday: 10K race
Thursday: 30 minutes recovery
Do you think it would be realistic to aim for Sub 41 minutes in the 10K race?
I would appreciate any thoughts of the trainings sessions up to the race and the goal time.
Thanks,
Arnie
Day 1: Running from work to home at an easy pace
1:01:20; 11,57 km; Avg pace: 5:18. I forgot the HR strap :-(
Day 2: Running from home to work early morning at an easy pace
41:04; 7,53 km; Avg pace: 5:27; Avg HR: 147
Day 3: 5*2K running on a 400 m tartan track. I started with a 2,08 Km warm up for 12 minutes and did then some light stretching.
Lap; Time; GPS Distance; Avg Pace; Avg HR Max HR/Rest HR
1; 8:17; 2,07; 4:01; 169; 176/123
2; 8:18; 2,01; 4:08; 173; 180/131
3; 8:18; 2,02; 4:07; 176; 183/146
4; 8:24; 2,01; 4:11; 180; 187/138
5; 8:22; 2,01; 4:09; 183; 191
I donôt know why the GPS distance for the first lap is much longer than the others. The plan was to run the last lap faster to build confidence but I did not manage to do that. Perhaps the reason is that during my third lap I was asked to move from the track due to some painting of lines that had to be done on the track! I had to jog to them after the lap and ask for permit to run two more laps. Due to this I didnôt get enough rest between laps 3 and 4 as can be seen in my Rest HR of 146 which resulted in slower runs of laps 4 and 5. After lap 5 I was exhausted with a HR of 191. During laps 1-3 I felt I had everything under control but I got out of balance due to the incident after lap 3.
Tomorrow, on Day 4 I plan to rest and on Day 5 I plan to take an easy run for 90 minutes. On Wednesday, July 29 (Day 9 of the program) I would like to take part in a 10K race, my first since the beginning of June. I suggest the following training sessions up to the race which are similar as for the 5K race that I ran in June:
Friday: Rest
Saturday: 90 minutes easy run
Sunday: 30 minutes warm up, Fartlek 6*1 minutes
Monday: 30 minutes easy run
Tuesday: Rest
Wednesday: 10K race
Thursday: 30 minutes recovery
Do you think it would be realistic to aim for Sub 41 minutes in the 10K race?
I would appreciate any thoughts of the trainings sessions up to the race and the goal time.
Thanks,
Arnie