10k & 21k Training

[DaveM40]

Hi TheEd - how are you? I am fine and did the paced tempo run today;

15k in 57:08 @ ave HR of 157

all 1k splits 3:48 to 3.51 range, so pretty steady

ave / max
1/ 143 / 147
2/ 149 / 151
3/ 152 / 154
4/ 154 / 157
5/ 155 / 156
6/ 157 / 158
7/ 158 / 158
8/ 159 / 159
9/ 159 / 160
10/ 160 / 161
11/ 160 / 161
12/ 162 / 163
13/ 162 / 163
14/ 162 / 164
15/ 162 / 164

Legs felt very good today - 12k was planned, but I felt strong at 10k to push out to 15k. I felt good last 2k. Hr readings show up ok I think.

Next week looks like this;

Mon - easy 60

Tue - 10x400 (aiming around 80)

Wed - easy 60

Thu- fartlek

Fri - rest

Sat - Road relay competition for my club (5.8k leg)

Sun - easy 60

How does this sound? Any comments on the paced run?

Thanks for your brilliant help :yes:

Dave