Build Up Period

[OsirisD]

Thanks for the feedback!

For tomorrow's 5k run I'll try to start @ 04m:15s for the 1'st km like last time and see how it feels from there.

Afterwards, I was thinking of swapping days 13 with 14 on the program. The reason is that last time I didn't feel properly recovered after the 5k run and the 1hr run didn't feel so good(HR was pretty high and I was struggling to stay in Z3 at a comfortable pace).

[TheEd]

enjoy O , may it be a success

TheEd

[OsirisD]

Did the 5k run today, overall felt comfortable and in control, except 1'st km where I ended up running faster than planned.

Anyway, breakdown below, overall pace for the 5k was 04m:11s/km, average HR 175bpm, total time 20m:55s.

• km 1 -> 4m:10s @ 166 bpm avg, with 174 bpm HR max
  
• km 2 -> 4m:12s @ 175 bpm avg, with 178 bpm HR max
  
• km 3 -> 4m:11s @ 177 bpm avg, with 180 bpm HR max
  
• km 4 -> 4m:12s @ 178 bpm avg, with 181 bpm HR max
  
• km 5 -> 4m:08s @ 180 bpm avg, with 182 bpm HR max
  

2 minutes after I finished, RHR was 116bpm.

Felt like I could run faster if needed, maybe around 4:06/km.

[TheEd]

nice to see the development progressing in the right direction

excellent

TheEd

[OsirisD]

Hi Ed,
A little update for the past days:

* 30min easy run on Sunday: 5.08km @ 5:54/km @ 146 avg bpm
* 60min easy run on Monday: 10.14km @ 5:55/km @ 147 avg bpm

Breakdown for today's 400m session below. Target pace was 04m:00s/km. Felt easy, but not comfortable because I've got a weird tingling sensation in my throat for a couple of days. I believe it will pass for this Saturday's race.

• L1 -> 3m:59s pace @ 149 bpm avg, with 163 bpm HR max
  
• R1 -> 60s @ 136 bpm avg
  
• L2 -> 3m:56s pace @ 154 bpm avg, with 169 bpm HR max
  
• R2 -> 60s @ 136 bpm avg
  
• L3 -> 3m:59s pace @ 155 bpm avg, with 169 bpm HR max
  
• R3 -> 60s @ 141 bpm avg
  
• L4 -> 3m:57s @ 158 bpm avg, with 171bpm HR max
  
• R4 -> 60s @ 144 bpm avg
  
• L5 -> 4m:02s pace @ 156 bpm avg, with 171 bpm HR max
  
• R5 -> 60s @ 143 bpm avg
  
• L6 -> 3m:58s pace @ 160 bpm avg, with 171 bpm HR max
  
• R6 -> 60s @ 143 bpm avg
  
• L7 -> 4m:04s pace @ 159 bpm avg, with 171 bpm HR max
  
• R8 -> 60s @ 146 bpm avg
  
• L8 -> 3m:59s pace @ 163 bpm avg, with 171 bpm HR max
  
• R8 -> 60s @ 141 bpm avg
  
• L9 -> 03m:58s pace @ 157 bpm avg, with 173 bpm HR max
  
• R9 -> 60s @ 147 bpm avg
  
• L10 -> 03m:59s pace @ 162 bpm avg, with 172 bpm HR max
  
• R10 -> 60s @ 144 bpm avg
  

[TheEd]

make sure to drink lots of water and to have early nights

you in shape

take care

TheEd

[OsirisD]

Hello Ed,
So, where do I start? :-)) I raced by the way.

A week ago the organizers decided to change the race course, so I can't compare with previous times.
Anyway, fast forward to Friday night, when it rained like crazy(30+ liters/square meter) for 2 hours. This morning before race, the organizers decided to change the course again because of the rain last night; a climbing portion was canceled. So, the 10km course became an 8.4km course with 250m elevation gain.

I managed to finish on 15'th place out of 107 participants in the 10k event. I'm happy with the result considering the amount of mud on the trail ). The grip was close to ZERO on most of the trail.

Total time was 46m:16s; 5m:30s/km avg pace; 176bpm avg HR; 182bpm max HR.
Target time on the new course was sub 55min if the course wasn't shorted(it would have had +90m extra elevation if it were complete).

Next race will be a 5.57km race on 18'th of June. It might be a long shot but I would like to run a 4min/km pace. What do you think? Last year I ran 4m:07s pace, total time 22m:56s.

I will probably take a break tomorrow and do a recovery run on Monday and on Tuesday I'll start a new cycle. Do you think I should adjust paces for the new cycle?

[TheEd]

nice going O .. keep the same paces for the 2k and up the pace on the 1k session by 5 seconds per k

make sure to recover from the trail run

congrats on things

TheEd

[OsirisD]

Hey Ed, thanks!

Here's the summary from Sunday and on:

*Sunday - 33km easy road ride; 2h:06m; 87bpm avg HR
*Monday - 30min easy run; 4.94km @ 6m:05s/km @ 147bpm avg HR
*Tuesday - 70min easy run; 11.54km @ 6m:04s/km @ 147bpm avg HR
*Wednesday - 30min easy run; 4.88km @ 6m:09s/km @ 147bpm avg HR
*Thursday - 5 x 2000m, R90s; target pace 4m:20s/km; outside temperature was 26degrees Celsius:

• 1st 2k; perceived effort 2/5
  [INDENT]km1 -> 4m:15s @ 165 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:20s @ 174 bpm avg[/INDENT]
  
• R1 -> 90s; 142 avg bpm and 131bpm right at the start of 2'nd 2k
  
• 2nd 2k; perceived effort 3/5
  [INDENT]km1 -> 4m:10s @ 169 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:23s @ 175 bpm avg[/INDENT]
  
• R2 -> 90s; 151 avg bpm and 131bpm right at the start of 3'rd 2k
  
• 3rd 2k; perceived effort 3/5
  [INDENT]km1 -> 4m:23s @ 168 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:20s @ 176 bpm avg[/INDENT]
  
• R3 -> 90s; 156 avg bpm and 138bpm right at the start of 4'th 2k
  
• 4th 2k; perceived effort 4/5
  [INDENT]km1 -> 4m:19s @ 172 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:18s @ 178 bpm avg[/INDENT]
  
• R4 -> 90s; 160 avg bpm and 140bpm right at the start of 5'th 2k
  
• 5th 2k; perceived effort 4/5
  [INDENT]km1 -> 4m:22s @ 173 bpm avg[/INDENT]
  [INDENT]km2 -> 4m:21s @ 179 bpm avg[/INDENT]
  

What about the 400m session? Should I keep the same pace? Because I experience them to be very easy.

[TheEd]

O, missed this post for some reason

what happened, did you do the 400m session, how are things going?

TheEd