This is more of a note, rather than an entry.
So Lope had an impressive training this year I would say. Just last week, he ran hamster loop in STAR's compound for a staggering 11km. That's a very big mental game. And the outcome as follows
11km@5:34@1:01:21
This is just one of his normal runs (dont think it was an easy one, probably tempo level or slightly easier)
The week before, brought him to the stadium. Not a very impressive time for him. But a good enough gauge for 400m reps. So to me, the pace can yield his 5km time
5km@4:44@23:40
Base on supposed 5km timing, should yield 10km timing as this:
10km@49:20@4:56
Should be doable since my best 10 km is also 52mins.
His official 5km (not really that official, but a proper 5km run) was at 25:18@5:03. 23 mins should be possible with proper race conditioning
Just slightly less than 1.5 months ago, he was struggling to keep up with my 10km. But right now, am gonna need a bike if I were to run along.
Addendum (16 June 2023)
With my guide, he then did 6x400m rep in school. And he said, he had nailed <4 min pace for the rep. So on I went to update his appropriate training paces and times projection:
400m reps @4.00 pace (should be 5-6 secs faster than your goal 5km)
5km@4:10@20:50
10km@4:20@43:26
Sub 45mins for a 10? That's a huge feat. Let's hope this last min training can really yield that. Cross country will be on 24th, with very less time for him to train next week due to his leadership camp. Hope he can really nail it
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