Journey to sub 33k...

[skeldol]

I just biked on Thursday (2.8 TE on Garmin).

Saw physio today & she said the knee should be fine (she thinks all my knee issues are due to general tightness in muscles) so I did the run you suggested.

I didn't go to the track & GPS pace was all over the place so ended-up being quicker than it should have been. I did try to keep to target race pace which is 3:51 for next Sundays 10k.

2k warm up @ 4:43 max HR of 157

2k interval which breaks down as
starting HR is 146
1st 1k 3:50 max HR 178
2nd 1k 3:47 max HR 183 --this seems high for the second k of a 10k race but I guess the pace is slightly above target. 189 is usually my max HR in a race.

then a 2 min rest
starting HR is 126
1k 3:47 max HR 183
rest 1 min
starting HR is 141
1k 3:44 max HR 186

2k cool down
1k 5:10 max HR 184
1k 4:34 max HR 170


so close to pace on the 2k but I was pretty abysmal on the 1k. Its easier to use the GPS lap smoothing pace on the 2k interval.

So I'm not sure what this means for next Sunday. Is 3:51 too optimistic? What training should I do between now & next Sunday?

I'm in north wales tomorrow so was planning on a hilly 10k around 155 HR as this is what everyone else will be doing.

I was just looking at my last 10k PB (feb 4th this year just before my lay off til june & after 3 months training). The max HRs per lap are:
170,176,180,179,181,183,183,183,183,183,184).

I was wondering if a good plan for me might be:
hilly 10k tomorrow, packed 5k sunday, then follow the normal 3rd week from the training plan but 1 day on as race day is sunday.

Thanks