Challenge 10K week 43 - 2K week 51

DUThomas · Post by **DUThomas** » October 29th, 2007, 4:44 pm

I agree with Andy, but will state it differently. I have no doubt that, if you start at a 2:01.5 pace until 180 HR, you will achieve your 40:30 goal soon enough. At that point, however, you're probably actually capable of a faster, negatively split 10K.

How about starting at, say, 2:03, but aim to gradually lower the overall average to about 2:02 by the 6K mark, and then go for it (you'll need about a 2:00.7 or so for the remaining 4K)? Good luck!

Gerhard · Post by **Gerhard** » October 30th, 2007, 4:36 am

DUThomas wrote:I agree with Andy, but will state it differently. I have no doubt that, if you start at a 2:01.5 pace until 180 HR, you will achieve your 40:30 goal soon enough. At that point, however, you're probably actually capable of a faster, negatively split 10K.

How about starting at, say, 2:03, but aim to gradually lower the overall average to about 2:02 by the 6K mark, and then go for it (you'll need about a 2:00.7 or so for the remaining 4K)? Good luck!

You are right, of course. So that's my 10K battle plan.

And I feel better already. I had some good workouts yesterday, starting out with a 1500 meter warmup @ 2:16 and a 500 meter warmup @ 2:05. It was followed with a rowpro 2K (which was a warmup for some but not for me), finished it in 7:49 and held my heartrate lower than last sundays first 2K!

Finished with a 30 minutes row, starting at 2:01. Held pace for 10 minutes before HR got to 180. Slowed down to 2:15 for 5 minutes, back to 2:01 for 5 minutes, slowed down again and finished the last 5 minutes under 2:00. Totalled 7150 meters @ 2:05.something.

I actually enjoyed this!

Gerhard · Post by **Gerhard** » October 30th, 2007, 5:17 am

By the way, shall we do the 2K in a new thread and leave this one open for 10K re-attempts only?

andyb2004 · Post by **andyb2004** » October 30th, 2007, 7:52 am

I think it would be good to start a new one. Including an invitation/introduction that might encourage more to join us.

DUThomas · Post by **DUThomas** » October 30th, 2007, 1:47 pm

A new thread sounds like a good idea.

johnlvs2run · Post by **johnlvs2run** » December 1st, 2007, 5:30 pm

tomhz wrote:So our targets for the 10K in week 43 are:

Tom : 39:00 (1:57)
David : 39:00 (1:57)
Gerhard : 40:30 (2:01.5)
Andy : 41:40 (2:05)
John : 41:00 (2:03)

10k this morning - 40:28.8 SB

2k splits 8:15.1 8:11.2 8:08.1 8:02.2 7:52.3

I thought of a great saying last night; "It is never too late for tomorrow".

andyb2004 · Post by **andyb2004** » December 2nd, 2007, 6:25 am

10k this morning - 40:28.8 SB

2k splits 8:15.1 8:11.2 8:08.1 8:02.2 7:52.3

I thought of a great saying last night; "It is never too late for tomorrow".

Fantastic result John

You must be pleased with your effort?!
31 seconds faster than the goal

Congratulations

johnlvs2run · Post by **johnlvs2run** » December 2nd, 2007, 12:14 pm

andyb2004 wrote:Fantastic result John You must be pleased with your effort?!
31 seconds faster than the goal
Congratulations

Thanks, Andy.
Yes I'm quite pleased with this, in particular with the splits.
Now it's time to celebrate.

tomhz · Post by **tomhz** » December 2nd, 2007, 2:07 pm

tomhz wrote:
Targets
Tom : 39:00 (1:57)
David : 39:00 (1:57)
Gerhard : 40:30 (2:01.5)
Andy : 41:40 (2:05)
John : 41:00 (2:03)

Well done John. A SB at last!

Shall we call it a day for the 10K challenge now?

results (please correct me if I am wrong

):
Tom : 39:00.7
David : 39:20
Gerhard : 40:46
Andy : 40:56.3 (corrected)
John : 40:28.8

Tom

johnlvs2run · Post by **johnlvs2run** » December 2nd, 2007, 4:30 pm

Thanks, Tom.

Andy has a 40:56.3 since his previous one.

http://www.c2forum.com/viewtopic.php?p=88884#88884

KR · Post by KR » December 13th, 2007, 10:43 am

hey guys, kind of new to the game on this (first post), but i was watching chris carmichaels boring time trial training dvd while rowing the other day and turned a 39:46... basically, they did like a 10 minute warm up on the bike with two 1 minute efforts mixed in then did 5 min hard, 5 easy, 5 hard, 5 easy 5 hard. anyhow, must have gotten my mind off the rowing

andyb2004 · Post by **andyb2004** » December 14th, 2007, 10:01 am

KR wrote:hey guys, kind of new to the game on this (first post), but i was watching chris carmichaels boring time trial training dvd while rowing the other day and turned a 39:46... basically, they did like a 10 minute warm up on the bike with two 1 minute efforts mixed in then did 5 min hard, 5 easy, 5 hard, 5 easy 5 hard. anyhow, must have gotten my mind off the rowing

Hi KR, We are here now http://www.c2forum.com/viewtopic.php?p=90113#90113 just about to do 2k's - next challenge is likely to be Half Marathon in week 7 I believe. Anyone is welcome to join in.

johnlvs2run · Post by **johnlvs2run** » December 15th, 2007, 7:38 pm

KR wrote:hey guys, kind of new to the game on this (first post), but i was watching chris carmichaels boring time trial training dvd while rowing the other day and turned a 39:46... basically, they did like a 10 minute warm up on the bike with two 1 minute efforts mixed in then did 5 min hard, 5 easy, 5 hard, 5 easy 5 hard. anyhow, must have gotten my mind off the rowing

Good session.