21-11-2010, 08:07 PM
Hi runningthegauntlet and welcome to the forums
OK .. reading into the CAT 1 cyclist definitely underlines the ability to step to the plate quite quickly
so we will go with this and roll you towards the sub 45 minute 10km schedule
there is another 'newbie' joined up and in a similar position to you and we will recommend the same for you as him regarding the 2k and 1km session
to change the pace of the intervals
so for the session - 4x2k R90-2min 9min 30 to 9 min 40 (4.45 to 4.50 per k)
with the 6x1k R60 - 90 4min 35 to 4min40 per km
Day 3 starts on Tuesday then the 2000's are on Day 3 Thursday
provide feedback and especially from the 2k session with as much heart rate data as possible
then we can build forward
TheEd
ps.. all heart rate data is helpful and after a few short weeks we should start getting more of an idea of your training zones
OK .. reading into the CAT 1 cyclist definitely underlines the ability to step to the plate quite quickly
so we will go with this and roll you towards the sub 45 minute 10km schedule
there is another 'newbie' joined up and in a similar position to you and we will recommend the same for you as him regarding the 2k and 1km session
to change the pace of the intervals
so for the session - 4x2k R90-2min 9min 30 to 9 min 40 (4.45 to 4.50 per k)
with the 6x1k R60 - 90 4min 35 to 4min40 per km
Day 3 starts on Tuesday then the 2000's are on Day 3 Thursday
provide feedback and especially from the 2k session with as much heart rate data as possible
then we can build forward
TheEd
ps.. all heart rate data is helpful and after a few short weeks we should start getting more of an idea of your training zones