20-04-2020, 03:20 PM
Good day coach,
All is going good here coach. I just finished one cycle of 10k sub 50 program by today. I did my time 4k T.Ttrial on 18.4.20.
I have nearly a 100m stretch of road in front of my house. Nice and secluded. I only use it for workout and TT only,( have to do it covertly LOL).
So its like running up and down, point A to B and Back ... with U turns,
for my speed days and TT
what I do normally is coach is...
in between point A and B, I have 2 landmarks about 50 m distance , that i really speed up and nearing 20 meters to the end I ease up, then them slowly pick up the pace and repeat.
The rest of the days, long run included is just going around the porch and car... round and round...
One good thing coming out of this is cadence training, i'm using smaller strides length but increased my cadence.
Latest 4k TT result 18.4.20
Pace | Pulse | Max Pulse | Cadence
5:16 |149 | 158| 89
5:11 |159 | 165| 88
5:02 |164 | 172| 86
4:59 | 167| 171| 86
Total Time: 20:28
Avg Pace: 5:07
Avg Pulse:160
Previous result 4k TT (29.3.20)
5:25| 149 | 156| 87
5:24 |156 | 162| 86
5:25 |162 | 170| 85
5:17 |166 | 173| 84
Total Time: 21:31
Avg Pace: 5:23
Avg Pulse: 159
this was the first 4k TT done on 8.3.30 prior before lockdown on normal roads
Sunday
4k TT ... 8/3/2020...
Pace per k | avg heart rate | Max pulse
5:04 | 155 | 164
5:11 | 164 | 173
5:12 | 167 | 186
4:54 | 169 | 178
Total: 20:21
Avg Pace=5'05
Avg Pulse=164
I've already done 3 cycles, and I'm thinking of taking 2 to 3 days off. Then do the off training period.
I Picked up a small niggle in my right inner ankle doing burpees just before my 30 mins run today.
I feel the weigh training and the daily body workouts are doing me good, plus the extra easy runs of 10 to 15 mins in the evening is also helping.
Yet i might have pushed it a bit in the past 2 days after my TT feeling very tired, so thought of taking it easy and go back to the drawing board to see how i can change things for the better.
I feel im doing a lot so need to see where I can cut down.
Other than that , the Covid cases here are improving. My State, touch wood had no new cases for the past few days. We are currently in the green zone.
Hope Things are better there.
Tc Coach.
All is going good here coach. I just finished one cycle of 10k sub 50 program by today. I did my time 4k T.Ttrial on 18.4.20.
I have nearly a 100m stretch of road in front of my house. Nice and secluded. I only use it for workout and TT only,( have to do it covertly LOL).
So its like running up and down, point A to B and Back ... with U turns,
for my speed days and TT
what I do normally is coach is...
in between point A and B, I have 2 landmarks about 50 m distance , that i really speed up and nearing 20 meters to the end I ease up, then them slowly pick up the pace and repeat.
The rest of the days, long run included is just going around the porch and car... round and round...
One good thing coming out of this is cadence training, i'm using smaller strides length but increased my cadence.
Latest 4k TT result 18.4.20
Pace | Pulse | Max Pulse | Cadence
5:16 |149 | 158| 89
5:11 |159 | 165| 88
5:02 |164 | 172| 86
4:59 | 167| 171| 86
Total Time: 20:28
Avg Pace: 5:07
Avg Pulse:160
Previous result 4k TT (29.3.20)
5:25| 149 | 156| 87
5:24 |156 | 162| 86
5:25 |162 | 170| 85
5:17 |166 | 173| 84
Total Time: 21:31
Avg Pace: 5:23
Avg Pulse: 159
this was the first 4k TT done on 8.3.30 prior before lockdown on normal roads
Sunday
4k TT ... 8/3/2020...
Pace per k | avg heart rate | Max pulse
5:04 | 155 | 164
5:11 | 164 | 173
5:12 | 167 | 186
4:54 | 169 | 178
Total: 20:21
Avg Pace=5'05
Avg Pulse=164
I've already done 3 cycles, and I'm thinking of taking 2 to 3 days off. Then do the off training period.
I Picked up a small niggle in my right inner ankle doing burpees just before my 30 mins run today.
I feel the weigh training and the daily body workouts are doing me good, plus the extra easy runs of 10 to 15 mins in the evening is also helping.
Yet i might have pushed it a bit in the past 2 days after my TT feeling very tired, so thought of taking it easy and go back to the drawing board to see how i can change things for the better.
I feel im doing a lot so need to see where I can cut down.
Other than that , the Covid cases here are improving. My State, touch wood had no new cases for the past few days. We are currently in the green zone.
Hope Things are better there.
Tc Coach.