23-01-2010, 12:46 AM
Here is a training update of the last week or so of the training cycle:
Thurs 14/1
5 km track paced run in 22:24. Felt really good all the way
Fri 15/1
58:52, 10.54 km @ 5:35 min/km, Ave HR 143
Sat 16/1
30 min, 5.32 km @ 5:38 min/km, Ave HR 137
Sun 17/1
1.46 km w'up, 10 x 400m (98s each) with 60 second rests, 1.46 km c'down
Mon 18/1
40 min, 7.30 km @ 5:29 min/km, Ave HR 139
Tues 19/1
30 min easy followed by 6 x 1 min hard, 1 min easy. 8.02 km @ 5:14 min/km, Ave HR 147
Wed 20/1
Rest
Thurs 21/1
1.2 km w'up, 3000 m track race (12:20.9), 400 m c'down
I will have a couple of rest days now and go for the 10k PB (44min) on the 24/1. So far my easy runs have been feeling just that, very easy and I am really enjoying the schedule at the moment. After the 10k race I will be switching day 1 to a wednesday to allow for the race at the end of the cycle to be on the Sunday.
Thurs 14/1
5 km track paced run in 22:24. Felt really good all the way
Fri 15/1
58:52, 10.54 km @ 5:35 min/km, Ave HR 143
Sat 16/1
30 min, 5.32 km @ 5:38 min/km, Ave HR 137
Sun 17/1
1.46 km w'up, 10 x 400m (98s each) with 60 second rests, 1.46 km c'down
Mon 18/1
40 min, 7.30 km @ 5:29 min/km, Ave HR 139
Tues 19/1
30 min easy followed by 6 x 1 min hard, 1 min easy. 8.02 km @ 5:14 min/km, Ave HR 147
Wed 20/1
Rest
Thurs 21/1
1.2 km w'up, 3000 m track race (12:20.9), 400 m c'down
I will have a couple of rest days now and go for the 10k PB (44min) on the 24/1. So far my easy runs have been feeling just that, very easy and I am really enjoying the schedule at the moment. After the 10k race I will be switching day 1 to a wednesday to allow for the race at the end of the cycle to be on the Sunday.