10k training

[Stef4n]

Hi Ed,

Happy to report that my cold is gone, and I even ran the race yesterday in a PB of 47:20! Really happy with the race, felt in control during the first 7k, and managed to stick to the pace in the last 3k. I'll enjoy my PB on some easy runs the next few days and then onto the 2k session on Thursday.

Cheers!
Stefan

Saturday August 29
Longest run
Time: 1:30:42
Distance: 13.52
Av. Pace: 6:42
AHR: 147 BPM

Sunday August 30
30 min easy
Time: 31:48
Distance: 4.94
Av. Pace: 6:26
AHR: 148 BPM

Monday August 31
30 min easy
Time: 34:11
Distance: 5.34
Av. Pace: 6:24
AHR: 146 BPM

Tuesday September 1
Rest

Wednesday September 2
4x1k R:60

Number | Pace | Avg HR | Max HR
1 | 4:01 | 178 | 188
Rest: HR down to 115
2 | 3:57 | 183 | 194
R: 155
3 | 3:58 | 190 | 197
R:160
4 | 4:10 | 191 | 198
R:157

Thursday September 3-Sunday September 6
No running, recovery from cold

Monday September 7
30 min easy
Time: 38:17
Distance: 4.76
Av. Pace: 8:03
AHR: 122 BPM

Tuesday September 8-Thursday September 10
Rest, further recovery

Friday September 11
30 min easy
Time: 35:13
Distance: 5.68
Av. Pace: 6:12
AHR: 153 BPM

Saturday September 12
Rest

Sunday September 13
10k race // New PB: [COLOR="Red"]47:20[/COLOR]

Distance: 10:00
Total Time: 47:20
Average pace: 4:44 min/k
AHR: 190
MaxHR: 203

Number | Time | Avg HR | Max HR
1 | 4:44 | 172 | 181
2 | 4:45 | 182 | 187
3 | 4:45 | 186 | 190
4 | 4:41 | 190 | 193
5 | 4:43 | 191 | 195
6 | 4:48 | 193 | 197
7 | 4:50 | 194 | 196
8 | 4:46 | 195 | 198
9 | 4:42 | 198 | 200
10 | 4:33 | 200 | 203