28-07-2015, 02:09 PM
Ok, good advice regarding mentioning the races in time ! After the 10K race tomorrow I will list up the races which I would like to take part in in August and September.
Last Saturday I did the 1 hour easy run with the last 15 minutes faster:
Lap; Time; Dist; Avg Pace
1; 45:35; 8,51km; 5:22
2; 15:02; 3,12; 4:48
Last Sunday I did the 6*1 min Fartlek session. I started with a 30 min, 5,66 km warm up with easy running.
Lap; Dist, Avg Pace; Avg HR; Max HR/Rest HR
1; 0,24; 4:13; 154; 162/142
2; 0,27; 3:46; 154; 162/146
3; 0,25; 3:59; 156; 165/148
4; 0,24; 4:05; 158; 166/147
5; 0,25; 3:56; 158; 167/149
6: 0,25; 3:55; 159; 168
Ended with a 9 minutes, 1,54 km jog. Total distance 9,58 km and total time 50:08.
Yesterday I had a 20 minutes easy session covering 3,62 km.
Today is a rest and tomorrow is the 10K race.
I ran a 10K race on June 4, 42:56 and a 5K race on June 23, 19:51. My PB is 41:29 since November 2014. My strategy tomorrow is to run the first km at 3:55-4:00 pace, each km from 2-9 at 4:05-4:10 pace (except a downhill part which I might run faster) and the last km as fast as I can, around 4:00 pace. That would give me a total time of 40:40-41:10. My goal is to run sub 41 minutes.
Arnie
Last Saturday I did the 1 hour easy run with the last 15 minutes faster:
Lap; Time; Dist; Avg Pace
1; 45:35; 8,51km; 5:22
2; 15:02; 3,12; 4:48
Last Sunday I did the 6*1 min Fartlek session. I started with a 30 min, 5,66 km warm up with easy running.
Lap; Dist, Avg Pace; Avg HR; Max HR/Rest HR
1; 0,24; 4:13; 154; 162/142
2; 0,27; 3:46; 154; 162/146
3; 0,25; 3:59; 156; 165/148
4; 0,24; 4:05; 158; 166/147
5; 0,25; 3:56; 158; 167/149
6: 0,25; 3:55; 159; 168
Ended with a 9 minutes, 1,54 km jog. Total distance 9,58 km and total time 50:08.
Yesterday I had a 20 minutes easy session covering 3,62 km.
Today is a rest and tomorrow is the 10K race.
I ran a 10K race on June 4, 42:56 and a 5K race on June 23, 19:51. My PB is 41:29 since November 2014. My strategy tomorrow is to run the first km at 3:55-4:00 pace, each km from 2-9 at 4:05-4:10 pace (except a downhill part which I might run faster) and the last km as fast as I can, around 4:00 pace. That would give me a total time of 40:40-41:10. My goal is to run sub 41 minutes.
Arnie