10K a day committment

TurboCog · Post by **TurboCog** » January 7th, 2007, 7:09 pm

Following 6 months off the erg (well only obout 8 short easy pieces) I've taken up the Jan 10000 metres club challenge, rowing for Tasmania. The plan was to use it as basic training to get back into erging and cycling again. I planned to row at 75% of my HR range + resting = 143 bpm reasoning that I could keep doing this daily without damaging myself. The first session was quite hard and I only just got under 46 min averaging 149.
I'm delighted with progress. Todays 7th session produced 44:53 @ 143.
Nocking about 10 sec off a day and HR slowing slightly is very encouraging and indicates that the training effect is working. I'm even doing 3 or 4 K steady after the 10K + a couple of bike spins.
I'm expecting the gains to become harder later in the month but todays session felt the easiest of all. It's great to be back

TurboCog · Post by **TurboCog** » January 18th, 2007, 7:47 am

Day 17 session
10K 41:54 @ 144 av hr.

+ 11K for Tasmania.

johnlvs2run · Post by **johnlvs2run** » January 18th, 2007, 1:28 pm

Great progress!

Are you doing 75 percent of maximum heart rate, or of heart rate reserve.

And is that average heart rate or your heart rate by the end of the piece.

RowtheRockies · Post by **RowtheRockies** » January 18th, 2007, 2:48 pm

Turbocog,

Very nice improvement! 3 minutes shaved off 10K and at the same HR. What is your PR for 10K?

Rich

TurboCog · Post by **TurboCog** » January 22nd, 2007, 10:21 am

Thanks guys

Day 20 did a pb 40:51.8 which shaved 16 sec off. Av hr 152. I could'nt help but go a bit quicker when I saw a pb in sight - not flat out tho' - nice and controlled with max limited to 157, but only that for a short period.
Day 21 felt fully recovered RHR just 43. Did 15K fartlek to stop the boredom.

My av hr for the 10K is the av of each 2K ending. As an overall average it would be a little less - so a bit of a safety margin there.
I use HR range for targets. RHR ~43, MHR ~175. Range:- 132 x 75% + 45 = 143bpm. That was the plan but got carried away on day 20. I'll see what happens at this HR today

The only prob with this training on the erg is that it limits time on the bike.

johnlvs2run · Post by **johnlvs2run** » January 22nd, 2007, 12:00 pm

Great progress.

Our range is almost the same. Mine is 43 to 174.

75% ~ 141
80% ~ 148
85% ~ 154

TurboCog · Post by **TurboCog** » January 22nd, 2007, 4:24 pm

Day 22 - back on track doing the daily 10K at 75% HR.
41:38 @ 142 av HR, 148 max HR. It seemed so comfortable

Followed with 30 min @ 2:15 ish av HR 123 - trying to get the feeling for a marathon pace.

TurboCog · Post by **TurboCog** » January 23rd, 2007, 4:38 pm

Day 23
10K 41:18.7 av HR 143 max 149. 20 sec faster than yesterday at ~ same HR. Feel good.
5 min rest then another 10K 44:46 av HR 127 - over a minute faster than day 1 at 22bpm lower. Methinks this training lark works

JR - my resting HR is getting back to normal - it was 41 today (was 38/40 3 years ago). So I'm recovering well each day and my range is slightly improving.

TurboCog · Post by **TurboCog** » January 24th, 2007, 3:51 pm

Day 24
A 10K pb by accident! 40:32.5 av HR 149 max 156. Intended pace to be 2:03.5 but got mesmerised with 2:00 half way though and ended up with 2:01.6

I got to thinking the unthinkable - can I go under 40 min one day if I keep training?
2K warm down.
Will have an active recovery day tomorrow.

johnlvs2run · Post by **johnlvs2run** » January 24th, 2007, 5:12 pm

Most definitely.

TurboCog · Post by **TurboCog** » January 27th, 2007, 6:18 pm

Day 27
Decided that doing a pb - or near pb 10K every day was getting a bit boring and may have become counterproductive. Changed tack for past 3 days and done 67km mixed, with aim of completing 500K for Tasmania during Jan. One 10K piece was steady @ 2:05.8 av HR 138 that's 6 bpm lower than 8 days previously. So the training effect has not levelled out yet - still good gains. Did a 15 x 500 pyramid today just to see what 1:52 felt like

TurboCog · Post by **TurboCog** » January 29th, 2007, 4:59 pm

Day 29 - just 3 days left.
Rest day yesterday (went to see the contest at Manchester UK) getting bored with 10K's so tried a half Marathon. My first. 88:36.7 / 2:06.00 / 140 av HR. If someone had told me on day 1 that I would do this after 27 days of training I would have laughed at them

Just 24 K to reach 500K before month ends

johnlvs2run · Post by **johnlvs2run** » January 29th, 2007, 5:50 pm

Congratulations!

TurboCog · Post by **TurboCog** » January 31st, 2007, 2:35 pm

Day 31 and completed my commitment

Finished as I intended at the start, with a 10K today 40:52.2 av HR 140
This is 5 min quicker and 9bpm lower than the first 10K - and it was far easier. Only had 1 rest day and totalled 507K for the month which included a pb @ 10K and HM

Going fishing and drinking tomorrow