Gabba Gabba Hey Ho let's

Anba · (This post was last modified: 28-08-2020, 02:15 AM by Anba.)

Tq coach...
Latest cycle of sub 50 program

Day 1 (Tues 25/8/20)

Waking Pulse=45
1:003'16
10.17k
Avg pace =6'13
Avg pulse=137

Day 2
Waking Pulse=45
1.6k
10'06.0
Avg pace =6'18
Avg pulse=128

Day 3
Waking Pulse=45
3x2k+90 sec rest

(actual distance was 2.02k )

rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 10' 24.9 / 5'09 / 148 / 159 /
2 / 10' 30.7 / 5'12 / 155 / 164 /
3 / 10' 35.0 / 5'15 / 157 / 167/

Avg PAce =5'12
Avg Pulse=153

My wife was outstation because of work for 2 days (wed and thurs) , so I had to take care of the kids, Wednesday run was a very short 10 mins run as we came back late from dinner.
I used a different route for my 2k intervals rather than the usual one because i wanted to run in front of my house so that my children can see me and i can keep a check on them too. This route is tougher cause it has some stretches of uphill and downhill plus its and out and back, so I have to make sharp U turns...
plus i was tired from work and handling the children. I ran by feel and it was more of threshold to half marathon pace this time. I'm quite happy to finish it although i didn't hit the pace, the run had the right intense of feel.

***TheEd*** · 28-08-2020, 04:50 AM

nice going Anba .. and by now, you know it is not a 'train smash' if things don't go exactly according to plan .. the idea is to benefit from the routine of the program

all good, you becoming experienced on the program and should get the results from the consistency

hopefully all enjoyable

TheEd

Anba · (This post was last modified: 01-09-2020, 06:50 AM by Anba.)

Good day and Thank you coach. I will always try to roll with the flow and adjust accordingly.

Day 5
Waking pulse=45
Long Run
1:36'38
16.06k
Avg Pace=6'01
Avg Pulse=137
I ran by feel, this time on a flat course, sandy roads. Overall a very enjoyable run.

Day 6
Waking pulse=45
30'4
5.20k
Avg Pace=5'50
Avg Pulse=134

Day 7

Waking pulse=44
33'11
5.66k
Avg Pace=5'52
Avg Pulse=136

Day 8
waking pulse=46
5x1k+ 60 secs recovery

no / Pace/ Avg pulse/Max pulse
1 / 4' 44" / 148 / 158
2 / 4' 42" / 155 / 171
3 / 4' 38" / 160 / 172
4 / 4' 35" / 162 / 179
5/ 4' 30" / 168 / 182

Overall
Avg Pace= 4' 38"
Avg Pulse=159
Avg Max Pulse=172

Recovery was lite Jog 60secs
no/ avg pulse/ Lowest Pulse
1/ 149 / 138
2/ 159 / 150
3/ 159 / 149
4/ 164 / 153
5/ 165 / 154

overall, a very good workout done very early in the morning. It went exactly as i planned and I managed to cut down the time for each rep. Very happy with the results.

***TheEd*** · 02-09-2020, 02:41 PM

this is cooking along very nicely Anba .. pulse and pace .. nice

onwards TheEd

Anba · (This post was last modified: 03-09-2020, 04:36 AM by Anba.)

Thanx Coach...
Day 9 (Wed)
Morning run
Resting pulse=46
Dist =5.32k
Time =30'22
Pace=5'42
Avg Pulse=135

Day 10 (Thurs)
morning run
A nice run on grass
Resting Pulse=43
Dist:5.05k
Time:30'03
Pace:5'57
Avg Pulse=135

Anba · (This post was last modified: 05-09-2020, 07:40 AM by Anba.)

Good day coach
5k Paced run
Time=24'17
Pace=4'51
Pulse=154
Ran by feel today. Just pushed the pace for the last K.

***TheEd*** · 06-09-2020, 04:37 AM

looking good Anba

everything is falling into place

TheEd

Anba · (This post was last modified: 10-09-2020, 02:39 AM by Anba.)

Good day Coach...and thanx coach

Sunday (day 13)
10.33km
1:00'09
Avg pace=5'49
Avg Pulse= 143

Monday (Day 14)
30'46 mins
5.09k
Pace=6'02
Avg pulse=130

Tuesday (Day 15)
Fartlek = 3 X 5 mins race pace + 1 min easy

Dist | Pace | Avg Pulse | Max Pulse |
1.13k | 4'26 |155 | 171
1.12k | 4'26 |161 | 173
1.12k | 4'28 |167 | 195

Avg Pace=4'27
Avg 5 min pulse=161
Avg MAx Pulse=180

Avg Pulse 1 min easy recovery
158
161
166

I just ran hard according to feel coach for this session.

Anba · (This post was last modified: 10-09-2020, 03:07 AM by Anba.)

Good day Coach
Wed (Day 16)
30'25 mins
5.1k
Avg Pace=5'57
Avg pulse=130 bpm

Thurs (day 17)

6X1 min fast +60" recovery
Pace | pulse | max Pulse |Dist
4:02 | 136 | 152 |247 m
4:16 | 147 | 156 |234 m
3:53 | 154 | 166 |257 m
3:41 | 154 | 164 |271 m
4:00 | 158 | 165 |249 m
3:46 | 158 | 167 |265 m

Avg Pace=3'56
Avg Pulse=151

All good and going well so far coach. Just waiting for Saturday to come to do my 4k TT. Cheers and have a great weekend coach.

Anba · (This post was last modified: 15-09-2020, 03:07 AM by Anba.)

Good day coach...
My 4k TT

Improved my timing from
18:33.1. To
18:06

Average Pace=4'31.5
Average Pulse=158

For this run i had an idea to set the autolap to every 500m, so I could control my pace. My target was to be close 4:38 pace, my previous 4k TT. Started slow and managed to dip below 4 min pace (3:53) for the last 500m. It Worked really well.
Very happy with the results Coach.