Gabba Gabba Hey Ho let's

Anba · (This post was last modified: 02-10-2020, 07:10 AM by Anba.)

Good day Coach
Wed (Day 16)
30'26" mins
4.94k
Avg Pace=6'09
Avg pulse=130 bpm

Thurs (day 17)

6X1 min fast +60" recovery
Pace | pulse | max Pulse |Dist
3:57 | 145 | 163 |253 m
3:50 | 156 | 174 |260 m
3:37 | 160 | 172 |276 m
3:43 | 161 | 175 |269 m
3:48 | 161 | 176 |262 m
3:50 | 167 | 182 |260 m

Avg Pace=3'47
Avg Pulse=158

All systems 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. TC

***TheEd*** · 02-10-2020, 07:48 AM

enjoy the 4k time-trial Anba

Smile

TheEd

Anba · (This post was last modified: 05-10-2020, 03:55 AM by Anba.)

Good day coach...
My 4k TT 3/10/2020

Improved my timing from
18:06 To
18:41

Average Pace=4'25.2
Average Pulse=168

My approach for this run was to go near 4'30 pace for the 1k, hold on the pace and push the final k.
This 4k TT was tougher than my previous 4k TT, the perceived effort was higher.
first 500m, the time was 2'15.1 and the next was was 2'12.8...the first K was 4'27.9 It was easy but the next K I found it was a bit tougher to go faster so i just hovered around 4'29 pace, locked in and hold the pace until the last K and blasted my last 500m in 2'00.5.
Very happy with the results coach.
cheers

***TheEd*** · 05-10-2020, 05:09 AM

very nice running Anba .. controlled and further experience gained

looking good

TheEd

Anba · (This post was last modified: 08-10-2020, 02:05 AM by Anba.)

Thank You Coach,
just started a new cycle for the sub 50

Day 1 (Tues 6/10/20)

Waking Pulse=46
1:04'19
11.06k
Avg pace =5'49
Avg pulse=138

Day 2
Waking Pulse=46
5.09k
30'35.0"
Avg pace =6'00
Avg pulse=133

Day 3

3x2k+90 sec rest

Dist / Time / Pace / Avg Pulse / Max Pulse /
2.01k / 9' 36.4 / 4'46 / 151 / 169 /
2.00k / 9' 28.4 / 4'43 / 159 / 174 /
2.01k / 9' 19.2 / 4'38 / 165 / 192/

Avg Time = 9'28
Avg PAce = 4'44
Avg Pulse= 158

1st Rep, i used my gps watch to set the pace. the last 2 reps I just went by feel. Honestly very suprised by the last 2 reps, especially the last one because it felt like I was going slower so i hammered the last rep. Overall, I'm quite happy with the times.

Recovery was lite Jog but after the last 2k repeat I walked 90secs
no/ avg pulse/ Lowest Pulse
1/ 144 / 128
2/ 156 / 142
3/ 149 / 141

***TheEd*** · (This post was last modified: 13-10-2020, 05:50 AM by TheEd.)

Hi Anba .. it's great when you can finish a 2k session and feel good Smile

enjoy TheEd

Anba · (This post was last modified: 13-10-2020, 12:51 AM by Anba.)

Good day coach...

Day 5
Waking pulse=45
Long Run
1:37'56
15.73k
Avg Pace=6'13
Avg Pulse=133

Very enjoyable run, there were some rolling hills and inclines... overall enjoyed this long run and I managed to finish strong.

Day 6
Waking pulse=44
32'20
5.29k
Avg Pace=6'06
Avg Pulse=129

A nice, relaxed and easy recovery run

Day 7
Waking pulse=46
30'35
5.26k
Avg Pace=5'48
Avg Pulse=133

Easy run.. finished strong

Day 8

waking pulse=46
5x1k+ 60 secs recovery
I did Manual laps...
distance was either 1.01, 1.00k or 1.02k
Listing out only the pace

no / Pace/ Avg pulse/Max pulse
1 / 4' 37" / 150 / 159
2 / 4' 38" / 153 / 166
3 / 4' 30" / 160 / 175
4 / 4' 28" / 161/ 179
5 / 4' 26" / 165 / 188

Overall
Avg Pace= 4' 31.8
Avg Pulse=158
Avg Max Pulse=173

For recovery, I did not jog like I used to do, but standing and walking in the same spot like you wanted coach.

no/ Lowest Pulse

1/ 103
2/ 122
3/ 130
4/ 144
5/ 145

As usual went by feel first lap, then I progressed by cutting down the time for each rep.
The last 2 reps I used a different route cause I was facing some stray dogs chasing me.. lol...I got tired saying shooh all the time.
I have feeling that if I had used to usual route the timings faster...
It's ok... I managed to complete it with the same effort.
Overall , tough and enjoyable session

***TheEd*** · 13-10-2020, 05:52 AM

HI Anba, the progress can be seen

keep up the good work

TheEd

Anba · (This post was last modified: 18-10-2020, 02:40 AM by Anba.)

Good Day and TQ Coach...

Day 9 ( Wed)
Morning Run
Resting pulse=46
Dist =5.05k
Time =30'06
Pace=5'57
Avg Pulse=131

Day 10 (Thurs)
Did a double run today...since I was on break...

morning run
Resting Pulse=46
Dist:5.14k
Time:30'09
Pace:5'52
Avg Pulse=139

Evening Run (Thursday)
Time=39'44
Distance=6.15k
Pace=6'27
Pulse=134

Saturday (Day 12)

5k paced run

Time=24'16
Pace=4'51
Pulse=160
Ran by feel today. Just pushed the pace for the last K as usual....

...
Sunday (Day 13)

Today's 10k run....
Distance=10.03k
Time=1:01'00"
Pace=6'05
AVG HR=135

***TheEd*** · 19-10-2020, 06:35 AM

Hi Anba, be careful of the double runs .. more is not necessarily better .. if you want to increase anything it is good to consider increasing the 2k and 1k session by one more repetition

onwards TheEd
ps.. nice sessions