Sub 20 and Sub 40 for 5k, 10k - Triathlon mainly

[Jorge]

Hi,

here's this last week runs and race.

Feb, 16
1h01, 11.7km, @5:18/km, HR: 147

Feb 18
10x 400m
Did them very early and it was a mistake, body and mind are not ready for this kind of sessions at this time of the day.
Distance set to 4.10m on the GPS

1: 1:28 3:35 /km 162 bpm
--- R 60s 166 bpm
2: 1:26 3:30 /km 171 bpm
--- R 60s 170 bpm
3: 1:29 3:37 /km 173 bpm
--- R 60s 168 bpm
4: 1:29 3:37 /km 173 bpm
--- R 60s 168 bpm
5: 1:29 3:37 /km 175 bpm
--- R 60s 166 bpm
6: 1:29 3:37 /km 174 bpm
--- R 60s 173 bpm
7: 1:30 3:40 /km 176 bpm
--- R 60s 177 bpm
8: 1:30 3:40 /km 175 bpm
--- R 60s 169 bpm
9: 1:31 3:42 /km 174 bpm
--- R 60s 176 bpm
10: 1:31 3:42 /km 176 bpm
R 60s 183 bpm


Feb 20
Easy run
55 minutes | 10.3km @5:25/km - HR: 145

Feb 21
Morning Ride with the kids
1h35 - 35km

Late afternoon - Fartlek session
32 minutes | 7km @4:33/km - HR: 167

Code:

#    Dist    Time    Pace    Avg HR
  1    2.1 km    10:00    4:43    151 bpm
  2    0.3 km    1:00    3:21    178 bpm
  3    0.2 km    1:00    4:53    176 bpm
  4    0.3 km    1:00    3:20    183 bpm
  5    0.2 km    1:00    5:13    176 bpm
  6    0.3 km    1:00    3:27    181 bpm
  7    0.2 km    1:00    5:18    179 bpm
  8    0.3 km    1:00    3:17    184 bpm
  9    0.2 km    1:00    5:32    178 bpm
10    0.3 km    1:00    3:23    182 bpm
11    0.1 km    1:00    7:10    175 bpm
12    0.3 km    1:00    3:26    176 bpm
13    0.1 km    1:00    6:48    173 bpm
14    2.1 km    10:00    4:47    169 bpm

Feb 22 - Race Day
Distance: 10.2km
Time: 39:26
Pace: 3:52/km

Splits:

Code:

Lap    Dist.    Pace    HR    
  1    1.0 km    3:39    173 bpm
  2    1.0 km    3:40    183 bpm
  3    1.0 km    3:45    188 bpm
  4    1.0 km    4:02    190 bpm
  5    1.0 km    4:00    191 bpm
  6    1.0 km    3:54    190 bpm
  7    1.0 km    4:00    191 bpm
  8    1.0 km    3:58    191 bpm
  9    1.0 km    3:51    193 bpm
10    1.0 km    3:53    193 bpm
11    0.2 km    3:38    195 bpm
-------------
10km time: 38:35

About the race, it was a "flat course", I started in the middle of the crowd and early on (after the first 300m) had to push a bit to be on pace.
Km 4 and 5 were against the wind near a beach/coast segment, That was the most difficult k's. I faded a bit and was dropped from the group I was in. Then I tried to catch up but was not able too and faded again. Then I just ran alone for the last 2 km.
10km time was better than I was expecting but those 3 km @4' have a bitter feeling. Calves were a bit stiff at the end but the spinning afternoon ride did wonders!!
Overall I'm quite happy with the result, taking account that this was just one cycle after some time off. So i'm thrilled to keep working over the next 2 cycles to try bring the pace down to 3:50 or be able to maintain a more evenly pace for longer periods.

In the afternoon
Another soft ride with the kids
1h23 |28.0 km, basically spinning and 2 easy climbs

Later on the day, a 37min recovery run
36:57 | 6.0km @6:12/km

The next couple of days I'll do easy runs on pair with the last one.

Then next Thursday I'll "wake up" again for the 5x 2k.

What pace do you recommend for the next cycle? I'm thinking to try 3:55-57/km.

Best Regards and have fun!!!