I didn't tell you yet but I have a competitive 10K race this Sunday and possibly the following Sunday as well...
It is a pity because I couldn't train as I would like to do it during the last three weeks so, I am arriving to this competition somehow feeling strong but with not so much volume in my legs, I mean, the number of Km a week is not as high as I would like in order to do a good chrono...
Below is a comparison of the Km done a week during the last 4 weeks and the same bar chart for the same period of time but last year.
As you can see, currently I am not reaching even 40 Km a week. Last year same time I used to keep a volume of more than 50 km and so, my times on 10K were "dancing" around 35' and 36'.
How I am going to face this week:
Well, I am self-aware I am not going to do by best time ever on next race, since I couldn't do a proper training cycle so, anyway, I am going to plan a "Hard" week from Monday to Thursday and I will stop doing any activity totally from Friday till Sunday's Race Time.
Week Plan:
- Monday: 36' of Aerobical Run, Dynamic Stretching and Progressive sprints (100m in length)
- Tuesday: 14x400 r75" Target Time: 1'20"
- Wednesday: Recovery Run + Cold Bath for the legs
- Thursday: 6X800 r75"Target Time 2'45"
- Friday: Total Rest
- Saturday: 20' Jog + 5 Progressive Sprints
- Sunday: Race
(Target time?)
Soft Monday:
Work done as I wrote before in the week plan.
As a Summary of the running session today:
- 6.4 km of Aerobical run in 36' ( average pace of 5'36"/km)
- Average Heart Beat Frequency: 122 bpm
- Maximum Heart Beat Frequency: 158 bpm during last progressive sprint
- Total Length run: 7.88Km
- Total time including stretching: 65’
Remember, if you want to see more details you can always check my activity:
https://connect.garmin.com/modern/activity/2611969170
Breathe, Run, Dream, Live...
