Gabba Gabba Hey Ho let's

[Anba]

Cycle 2 sub 50
Day 5
Waking pulse=49
Long Run
1:45:40
15.31k
Avg Pace=6'54
Avg Pulse=130
Took it light, made sure my pulse was capped at 140... Overall a very enjoyable run.

P/s had a slight mistep due to uneven tiles on the pavement which caused a minor roll on my right ankle.Initial pain but settled quite quickly with no pain during rest of the long run. After run only a slight discomfort. I'm monitoring it and applying anti inflammatory gel.

[Anba]

Cycle 2 sub 50
Day 6
Waking pulse=47
30 mins easy
4.5k
Avg Pace=6'46
Avg Pulse=123

Regarding the ankle, ..before I ran, I did some heel and toe walking to test and a lite jog... No pain or difficulties . So decided to run.

Cycle 2 sub 50
Day 7
Waking pulse=46
30 mins easy
4.45k
Avg Pace=6'50
Avg Pulse=126

[Anba]

Cycle 2 sub 50
Day 8
waking pulse=49
5x1k+60 secs recovery
RPE =8

no / Time/ Avg pulse/Max pulse
1 / 4' 47.3" / 155 / 163
2 / 4' 45.0" / 160 / 170
3 / 4' 39.0" / 164 / 174
4 / 4' 38.0" / 167 / 181
5/ 4' 39.0" / 170 / 182

Overall
Avg Pace= 4' 41'
Avg Pulse=163
Avg Max Pulse=174

Recovery was lite Jog
no/ avg pulse/ Lowest Pulse
1/ 158 / 148
2/ 159 / 150
3/ 164 / 159
4/ 164 / 156
5/ 166 / 150

It was a good workout, managed to stay on pace according to my feel without pushing too much. Quite happy with the results, marked improvement from the previous 5x1k session where the average was 4'50.

[TheEd]

Things are looking good Anba .. how is the ankle? Make sure to keep your calf muscles loose, as the calf muscle plays a role in keeping the ankle stable

a good test to see how things are going (now) is to put your arms out so you look like a T and balance on the lone leg where the ankle turned. If you shake a fair amount then the ankle has not recovered completely. If you stable good, but further to this, close your eyes and see how things go.

good luck TheEd

[Anba]

Good day coach.
1. Regarding the ankle, its good. I did the T standing test like you mentioned, ankle was stable and I'm stretching the claf, plus doing heel, tip toe walking
to strenghten the ankle. Thanx for the advice coach.

2.
Cycle 2 sub 50
Day 9
Waking pulse=45 ( cool weather )
30 mins easy
4.2k
Avg Pace=7'08
Avg Pulse=120
RPE 5
A very easy and nice run.

[TheEd]

Hi Anba, one of the best exercise routines for ankle strengthening we recommend is doing the alphabet in capital letters A to Z .. with your big toe, draw the letter A and go through the whole alphabet ..

good to hear all good

TheEd

[Anba]

Good day coach
Cycle 2 sub 50
Day 10
Waking pulse=47
31 mins easy
4.5k
Avg Pace=6'54
Avg Pulse=123
REP=5
Thanx coach for the ankle strengthening exercise, will definitely do it...

Regarding my Saturday 5k Pace run, what pace should I run it or ? rate i should go for ?

[TheEd]

Hi Anba, re: 5k paced

start of slowly and then after 3k look to accelerate

if you want to work off pulse, then for data gathering, don't allow the pulse to go over 140 to 150

140 in early stages (1st km) and then don't allow pulse to go over 150, if the pulse does not raise to that then look to see that you not running faster than 3:45 per k in the 1st 3km

hope this makes sense and enjoy the exercise

TheEd
ps.. the last 2km you can run as you feel but be in control

[Anba]

Tq very much coach,
I'm going to use the heart rate approach...
Will make sure the pulse goes within the 140-150 range.

[Anba]

Cycle 2 sub 50
Day 12
Waking pulse=47
5k paced run
No/Time/avg Pulse /Max pulse
1 / 5'38 /142 / 149
2 / 5'49 / 144 / 151
3 / 5'50 / 145 / 154
4/ 5'53 / 145 / 151
5 / 5'51 / 148 / 156

A bit tricky of a run, I was monitoring the pulse for the whole run... Since I'm using my watch, the pulse sometimes spikes which is normal I guess for a OHR type...overall it was something new for me .

As in trying to adjust the pace according to the pulse...pace was going up and down... Funny ...did enjoy it though...
P/s I just realised after rereading again that I'm supposed to accelerate without locking my pace within 150 pulse lol...