The Best 10K Workout - Week 3

We supposed to be 1*2Mile and then 4*1mile but having created the garmin workouts i discovered that only one workout can be downloaded. The downloaded workout was 6*1mile - here are the details


Split,Time,Distance,Elevation+,Elevation-,Avg Pace,Avg Moving Pace,Best Pace,Avg HR,Max HR
 1,5:10.1,1.60,4,6,3:14,3:11,2:41,157,169,
 2,5:10.9,1.60,9,8,3:14,3:11,2:31,161,173,
 3,5:11.0,1.60,9,9,3:14,3:12,2:36,163,174,
 4,5:11.5,1.60,8,8,3:15,3:14,2:28,163,173,
 4,5:14.5,1.60,7,7,3:17,3:14,2:37,163,170,
 6,5:19.5,1.60,8,7,3:20,3:18,2:34,161,170,
 Summary,48:36.9,47:17.0,11.36,45,47,4:17,4:10,2:28,145,174

Was surprised by the simular times of the first four, usual fifth slowdown and had idea that the sixth might have been quicker but the overall times are quicker.

http://connect.garmin.com/activity/165003822

These UCD tuesdays sessions might be paying some dividend. 10miler in ballyliffin this weekend. First of the 2mile sessions next week - am tempted to jump to 2*2M+2*1M.

The Best 10K Workout - Week 2

Week 2 was supposed to be Thursday but got moved to Sat evening after a near disaster with the BHAA DCC ladies chip timing. The lap was around Bushy Park


 1,5:19,1.60,3:20
 2,5:19,1.60,3:19
 3,5:16,1.60,3:18
 4,5:15,1.60,3:16
 5,5:24,1.60,3:22
 6,5:18,1.60,13:19

In general it seemed a bit more consistent but lap 5 stands out as lacking concentration.

http://connect.garmin.com/activity/163366190

The Best 10K Workout - Week 1

The first of the 10km specific sessions was a 6 times 1 mile with 3 mins recovery. I did a 15min warmup 

Lap Mile Pace
1 5:25.3 3:23
2 5:14.0 3:16
3 5:12.3 3:15
4 5:17.5 3:18
5 5:23.8 3:22
6 5:29.8 3:26

10 min cool down. http://connect.garmin.com/activity/160477117

Looking at the times i should have done some strides before the first one, since the 10s diff between 1 and 2 is too much. Over the 6 laps the average pass was 3.20 which indicates a 33.3x 10km time. Need to get the finger out for the next scheduled session which is 1*2Mile + 4*1Mile on thursday.

The schedule is outlined here http://runningtimes.com/Article.aspx?ArticleID=19553

National Half Marathon 2011 Anaylsis

With the Meath Half coming up this weekend I decided to look at my split from the last good half I ran last yesterday in Waterford. At the time I was in the middle of the marathon training program and tapered well for the week before the race

Split Moving Time
1 3:13.4
2 3:20.5
3 3:16.1
4 3:26.3
5 3:23.6
6 3:23.1
7 3:29.1
8 3:20.9
9 3:24.2
10 3:20.3
11 3:22.7
12 3:09.2
13 3:20.3
14 3:31.5
15 3:13.1
16 3:28.5
17 3:14.4
18 3:18.1
19 3:17.5
20 3:20.3
21 3:18.7

The time splits at the main 5km markers were

16:40
33:38
50:14
66:53

which indicates these 5km splits time

16:40
16:58
16:37
16:39

I remember taking it out handy enough and was in a good position to push on in the second half of the race. Looking at the 5km splits now the 1st, 3rd and 4th splits are all similar enough with a diff of 3seconds between them. At the end of the race I was a bit disappointed to have come that close to the 70min barrier. Perhaps the day dreaming in the 2nd 5km section was were the time was lost. The overall time of 1h 10m 15sec which is the current half PB.

http://connect.garmin.com/activity/111886067

In terms of this weekend I'm not 100% sure about the right hamstring but I think the course and potentially the runners in the field could make this a fast course. Will see in the coming days if a new PB time will be targeted.

Monthly Km's

Details of the monthly km's ran in 2011. The plan is to update the 2012 details here. September sticks out like a sore thumb with the madness of wisdom tooth removal.

Marathon Time Progression

Stockholm 2002 1/7/2002 3:30:00
Zurich 2003 1/5/2003 3:01:09
Berlin 2004 1/8/2004 3:00:00
Rotterdam 2005 1/4/0205 2:44:44
Zurich 2006 1/5/2006 3:02:20
Dublin 2006 31/10/2006 2:56:38
Cork 2007 1/6/2007 3:00:00
Dublin 2008 31/10/2008 3:52:53
Dublin 2009 31/10/2009 2:57:05
Dublin 2011 31/10/2011 2:43:02