good day coach, this week training is quite consistent
Ankle is good coach...
no issues...back to normal
Mon 30'11. 5.25k Avg pace=5'44 Avg Pulse =140
Tues 42'23 6.56k Avg Pace=6'27 Avg Pulse=135
Wed 44'26. 7.11k Avg Pace=6'15 Avg Pulse=136
I'm thinking of doing back the 3 week Build up program next week coach
with some adjustment by taking Thursdays off coach, the reason why is that now i'm doing my teaching and lectures from home since we are back in Lockdown again, for this Semester my classes are packed on thursdays... so planning to take that day off..
the good thing for this Lockdown is that we are allowed to run but only in our close neighbourhoods...so usually i run early in the morning to avoid the people who usually congest the roads in the evening ...
Adjusted Build up program
Mon 1 hour easy
Tues 1 hour easy
Wed 5X 8 mins+ 2 mins recovery
Thurs Off
Fri 1 hour easy
Sat 40- 50 mins hills
Sun 75 mins easy
Coach i did do 4k TT last sunday ... just wanted to see how it feels again
km/ Time / Avg Pulse / Max Pulse /
1 / 4'59 / 155 / 163 /
2 / 4'50 / 163 / 172 /
3 / 4'48 / 165 / 170 /
4 / 4'32 / 175 / 194 /
Total:19'09
Pace=4'47
Pulse=165
to be honest coach, a bit disappointed with the time... feels like i'm back to square one...lol... maybe im doing my easy runs to easy...but it felt a bit labored doing my 4k TT again... not sure why... it's ok...looking forward to put in some good mileage before doing another 4k TT coach...cheers
Ankle is good coach...
no issues...back to normal
Mon 30'11. 5.25k Avg pace=5'44 Avg Pulse =140
Tues 42'23 6.56k Avg Pace=6'27 Avg Pulse=135
Wed 44'26. 7.11k Avg Pace=6'15 Avg Pulse=136
I'm thinking of doing back the 3 week Build up program next week coach
with some adjustment by taking Thursdays off coach, the reason why is that now i'm doing my teaching and lectures from home since we are back in Lockdown again, for this Semester my classes are packed on thursdays... so planning to take that day off..
the good thing for this Lockdown is that we are allowed to run but only in our close neighbourhoods...so usually i run early in the morning to avoid the people who usually congest the roads in the evening ...
Adjusted Build up program
Mon 1 hour easy
Tues 1 hour easy
Wed 5X 8 mins+ 2 mins recovery
Thurs Off
Fri 1 hour easy
Sat 40- 50 mins hills
Sun 75 mins easy
Coach i did do 4k TT last sunday ... just wanted to see how it feels again
km/ Time / Avg Pulse / Max Pulse /
1 / 4'59 / 155 / 163 /
2 / 4'50 / 163 / 172 /
3 / 4'48 / 165 / 170 /
4 / 4'32 / 175 / 194 /
Total:19'09
Pace=4'47
Pulse=165
to be honest coach, a bit disappointed with the time... feels like i'm back to square one...lol... maybe im doing my easy runs to easy...but it felt a bit labored doing my 4k TT again... not sure why... it's ok...looking forward to put in some good mileage before doing another 4k TT coach...cheers