14-05-2019, 11:42 PM
Hi TheEd
Hope you're well.
I'm now entered into the race for Sunday, really looking forward to my first 10k race for almost 5 years!
I have also managed to get slightly mixed up with the program over the last few days. Here's what I have done:
Day 9
Rested following party previous night!
Day 10
Easy 5.25km in 30:01 (5:43/km)
Day 11 (Today)
Did the 5k paced run. Set out at what felt like a very comfortable 5:00/km pace but realised coming up to first km I was going faster, so slowed it down for the second km. This felt very (too) easy and my HR was only slightly above easy pace, so sped it back up again. Still felt very comfortable and relaxed throughout, could have probably gone 20-30 seconds faster. I think I could maintain it for 10k, however, I will still start off slower (4:50 - 5:00 pace) on Sunday and then pick the pace up at halfway if all going well. Here's the breakdown:
km / pace / Av HR
1 / 4:42 / 142
2 / 4:58 / 153
3 / 4:42 / 157
4 / 4:46 / 159
5 / 4:27 / 162
Total time: 23:40
Compare with the previous 5k pace run a few weeks back - quicker time for far less effort!...
(Km / pace / Av HR)
(1 / 4:52 / 144)
(2 / 4:45 / 165)
(3 / 4:52 / 168)
(4 / 4:57 / 171)
(5 / 4:43 / 174)
Total time: 24:12
Anyway, I guess I shouldn't do the 3x5mins tomorrow now - was thinking 10k easy would be more sensible then onto the final three days before race day as you said:
Thur: 20 - 30 minutes easy
Fri: warm up then 6 x 1 minute @ anticipated race pace with 1 minute easy
Sat: Rest
Sun: Race
Hope you're well.
I'm now entered into the race for Sunday, really looking forward to my first 10k race for almost 5 years!
I have also managed to get slightly mixed up with the program over the last few days. Here's what I have done:
Day 9
Rested following party previous night!
Day 10
Easy 5.25km in 30:01 (5:43/km)
Day 11 (Today)
Did the 5k paced run. Set out at what felt like a very comfortable 5:00/km pace but realised coming up to first km I was going faster, so slowed it down for the second km. This felt very (too) easy and my HR was only slightly above easy pace, so sped it back up again. Still felt very comfortable and relaxed throughout, could have probably gone 20-30 seconds faster. I think I could maintain it for 10k, however, I will still start off slower (4:50 - 5:00 pace) on Sunday and then pick the pace up at halfway if all going well. Here's the breakdown:
km / pace / Av HR
1 / 4:42 / 142
2 / 4:58 / 153
3 / 4:42 / 157
4 / 4:46 / 159
5 / 4:27 / 162
Total time: 23:40
Compare with the previous 5k pace run a few weeks back - quicker time for far less effort!...
(Km / pace / Av HR)
(1 / 4:52 / 144)
(2 / 4:45 / 165)
(3 / 4:52 / 168)
(4 / 4:57 / 171)
(5 / 4:43 / 174)
Total time: 24:12
Anyway, I guess I shouldn't do the 3x5mins tomorrow now - was thinking 10k easy would be more sensible then onto the final three days before race day as you said:
Thur: 20 - 30 minutes easy
Fri: warm up then 6 x 1 minute @ anticipated race pace with 1 minute easy
Sat: Rest
Sun: Race