29-01-2008, 03:59 PM
I ran a timed 10k on a treadmill at the end of the first cycle. Would have liked to done this on a track but the weather has not been suitable.
Round 1 âââ‰â¬Å Day 19
10k Paced Treadmill 52:02
Heart Rate Range 140-171
Heart Rate Avg 156
I have completed most of the 2nd cycle through the sub 50min 10k program. Here is a quick recap of my results for the 2nd time through the training program:
Round 2 âââ‰â¬Å Day 3
3x2k R 2:00 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 5:03 151 142 118
2 4:59 161 151 127
3 4:58 167 157 136
Round 2 âââ‰â¬Å Day 8
5x1k R 1:30 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 4:52 141 135 114
2 4:52 150 141 122
3 4:51 156 147 131
4 4:50 161 153 136
5 4:52 165 160 140
Round 2 âââ‰â¬Å Day 12
5k 25:23 Treadmill
Heart Rate Range 134-164
Heart Rate Avg 150
Round 2 âââ‰â¬Å Day 15
3x1k F 1:00 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 5:04 142 136 124
2 5:04 150 142 130
3 5:05 152 146 134
I felt much stronger on the 5k and also during the 3x2k and 5x1k intervals. My pace was slightly faster on all hard efforts. I hope to complete the second 10k on a track later this week.
Round 1 âââ‰â¬Å Day 19
10k Paced Treadmill 52:02
Heart Rate Range 140-171
Heart Rate Avg 156
I have completed most of the 2nd cycle through the sub 50min 10k program. Here is a quick recap of my results for the 2nd time through the training program:
Round 2 âââ‰â¬Å Day 3
3x2k R 2:00 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 5:03 151 142 118
2 4:59 161 151 127
3 4:58 167 157 136
Round 2 âââ‰â¬Å Day 8
5x1k R 1:30 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 4:52 141 135 114
2 4:52 150 141 122
3 4:51 156 147 131
4 4:50 161 153 136
5 4:52 165 160 140
Round 2 âââ‰â¬Å Day 12
5k 25:23 Treadmill
Heart Rate Range 134-164
Heart Rate Avg 150
Round 2 âââ‰â¬Å Day 15
3x1k F 1:00 Treadmill
Int # Time/k Max HR Avg HR Rec HR
1 5:04 142 136 124
2 5:04 150 142 130
3 5:05 152 146 134
I felt much stronger on the 5k and also during the 3x2k and 5x1k intervals. My pace was slightly faster on all hard efforts. I hope to complete the second 10k on a track later this week.