Gabba Gabba Hey Ho let's

[Anba]

Good day coach
Cycle 2 sub 50
Day 13
Waking pulse=47
10km easy
1:08:24
Avg Pace=6'50
Avg Pulse=133
REP=6
A very easy run...

[Anba]

Good day coach
Cycle 2 sub 50
Day 14
Waking pulse=46
30 mins easy
4.61k
Avg Pace=6'35
Avg Pulse=130
REP=6
Nice and easy

[Anba]

Good day coach
Cycle 2 sub 50
Day 15
Waking pulse=46
3x5min+1 min easy Fartlek
REP=8
No rep/ Pace /Avg pulse/ Max pulse

1/ 4'54 / 155 / 162
2/ 4'56 / 159 / 168
3/ 4'53 / 163 / 187

Avg pace =4'54
Avg Pulse=159

Holiday run, took it nice and easy since on vacation with family...managed to find a nice place to run Fartlek...
Merry Christmas coach and to all in the family of time to Run...

[Anba]

Good day coach
Cycle 2 sub 50
Day 16
Waking pulse=46
34 mins easy
5.06k
Avg Pace=6'43
Avg Pulse=127
REP=6
Nice and easy run on Christmas Day...

[Anba]

Good day coach
Cycle 2 sub 50
Day 17
Waking pulse=48
32'10"mins easy
4.44k
Avg Pace=7'14
Avg Pulse=123
REP=5
Very relaxed run...

[Anba]

Good day Coach...
Cycle 2 sub 50
Day 19
4k TT..
Waking Pulse=52

km/ Time / Avg Pulse / Max Pulse /
1 / 4'50.1 / 154 / 164/
2 / 4'46.1 / 165 / 172 /
3 / 4'43.2 / 171 / 185 /
4 / 4'35.0 / 172 / 180 /

Total time=18'55
Avg Pulse =165
Avg Pace =4'44
RPE=8

Previous 4k T.T on 7/12/19 3 weeks ago

km/ Time / Avg Pulse / Max Pulse /
1 / 4'48 / 159 / 167 /
2 / 4'49 / 168 / 178 /
3 / 4'53 / 172 / 187 /
4 / 4'49 / 170 / 178 /

Total Time=19'19
Avg Pulse =167
Avg Pace =4'50

Very happy with the results, for this 4k TT . The last k I pushed with the flow. Honestly, going into the TT thus time , I was not that confident given that I was on vacation for 5 days with very easy runs... Even my 3x5 min Fartlek was slower than my previous effort in the first cycle...
Now to end this cycle and start a new one next week ...
P/s hope you had a very good Christmas celebration this year.

[TheEd]

Hi Anba, great news and hope you having a great holiday period. Nice to see the improvement

onwards

TheEd

[Anba]

Good day coach
Cycle 2 sub 50
Day 20
Waking pulse=51
32'10"mins easy
4.33k
Avg Pace=6'58
Avg Pulse=124
REP=5
Easy recovery run

[Anba]

Good day coach
Cycle 2 sub 50
Day 21
Waking pulse=47
30'32"mins easy
4.19k
Avg Pace=7'17
Avg Pulse=120
REP=5
A nice and Easy run to end this 2nd cycle of sub 50...

[Anba]

Good day coach,
I would love to know what's the pulse rate that we should aim for the easy 30 mins runs and also longer runs from 1 hour to 1 hour 45 mins...
Tq