10k & 21k Training

[DaveM40]

Hi TheEd - Happy new year! :yikes: another year along the line :jester:

I started 2011 with the 5k tempo. I did this on the all weather track as it is now clear; 18:03 -nice and smooth.

400m splits;

1/ 44.9 (200m) 7/ 1.26.7 (3k in 10:57)
2/ 1.28.6 8/ 1.28.2
3/ 1.27.9 (1k in 3:41) 9/ 1.27.3
4/ 1.27.1 10/ 1.27.8 (4k in 14:35)
5/ 1.26.8 11/ 1.26.3
6/ 1.27.5 12/ 1.26.4
13/ 1.18.4 - nice quick lap to end

I was relaxed and didn't push too much until the end.

Very easy 60 tomorrow. Then next week is looking like;

Mon - 60 easy

Tue - 10 x 400 - looking forward to this much needed speed work

Wed - 60 easy

Thu - fartlek

Fri - rest

Sat - County championship cross country race (aprox 10k)

Sun - 60 easy

Does this all sound ok?

Dave