Gabba Gabba Hey Ho let's

[Anba]

good day coach, ok coach understood, will keep this in mind. thanx a lot.... it's just that I was on one week break and bought a new pair of running shoes ...some times I just can't say no when I feel like running especially when I have some free time in the evening with a new shoe...very tempting lol

[Anba]

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

Dist | Pace | Avg Pulse | Max Pulse |
1.15k | 4'20 |152 | 166
1.14k | 4'23 |160 | 172
1.12k | 4'27 |164 | 182

Avg Pace=4'24
Avg 5 min pulse=159
Avg Max Pulse=173

Lowest Pulse 1 min easy recovery
137
151
150
My I initial target was to hit my target race pace of 4:21 for this cycle, On first rep I went by feel and at the end, it was 4:20...so the next 2 rep went by feel too ...but in the last rep I faded a bit, I've noticed that in my running I can't seem go straight to my race pace or target but have to go go like 3-5 seconds slow a bit then only i can do the last reps faster
example was in the last cycle...

Dist | Pace | Avg Pulse | Max Pulse |
1.12k | 4'29 |155 | 167
1.14k | 4'22 |162 | 178
1.20k | 4'09 |169 | 186

Avg Pace=4'20
Avg 5 min pulse=162
Avg Max Pulse=177


or

another reason possibly
today's weather was more humid and warmer even though I ran around 5.40 am...
lol..
either way Coach...no worries
cheers

[Anba]

Good day Coach

Wed (Day 16)
30'47.0 mins
5.02k
Avg Pace=6'08
Avg pulse=131 bpm

Thurs (day 17)

6X1 min race pace +60" recovery
Pace | pulse | max Pulse |Dist
4:23 | 141 | 152 |228 m
4:19 | 148 | 157 |231 m
4:19 | 147 | 156 |231 m
4:02 | 153 | 168 |247 m
3:51 | 159 | 170 |259 m
3:49 | 164 | 182 |261 m

Avg Pace=4'07
Avg Pulse=152

Feeling good and all systems ready to go this Saturday for my 4k TT.
Cheers and have a great weekend coach. TC

[Anba]

Good day coach...
My 4k TT 24/10/2020

Timing
18:28.5

Average Pace=4'37
Average Pulse=162

Timing dropped from 17:41 to 18:28...
Pace from 4:25 to 4:37..

Feeling was a bit off today, initially was able to reduce pace after 500 m as usually but after 1km, the feeling just didn't click, I was not my usual self today... I just didn't feel it... Didn't have the drive inside nor the feeling to push up the pace like last time, the body and mind seems to get locked in the pulse range
that was just lingering around 162-164 ....weird..
Maybe my mind was fixed in a 10k pace mode...lol...I don't know but it really caught me by surprise.

At one point looking at the pace , I just felt like stopping and heading back.

But I just told myself take it easy, just hover around and push it in the last 500m....
Which I did... Then finished it.

Sleep wise for this whole week was very good ,in fact much better than the last cycle, same with waking pulse was at consistently at 45 to 46.

Overall, although feeling slightly disappointed, I'm ok coach.
And now
I'm interested in running a virtual 10k race on the 22nd November... So I have 28 days to prepare...
Thinking of going for it...
Just need your advice coach.
If I start the 21 days on Tues (27/10) the. The racing day will fall on the 14/11 Saturday...one week earlier.
I guess I have to start one week later (Tues 3/11) , so in the meantime
how should I prepare coach , just wandering.
Tq coach

[TheEd]

Hi Anba, don't be too hard n yourself .. if things go well then be happy .. we living in strange times and must make the most of being able to run

keep it up and via your waking pulse you will know how bad the blip was

onwards TheEd

[Anba]

Hi Anba, don't be too hard n yourself .. if things go well then be happy .. we living in strange times and must make the most of being able to run

keep it up and via your waking pulse you will know how bad the blip was

onwards TheEd

Thanks and no worries coach, my waking pulse  is consistently around 44-46.  Regarding the preparation for the virtual 10k run on the 22nd November (Sunday) how should I prepare for it coach.. Tq

[Anba]

Good day coach...
From Sunday until Thursday was running 30 mins , avg pulse between 129-136...
Pace about 6-6'20.

[Anba]

Good day Caoch,
I've started a new cycle today ,
Day 1 Tues 3/11/20
Nice and Easy

1:08'14
10.71k
Avg Pace=6'22
Avg Pulse=134

[TheEd]

enjoy the new cycle Anba

[Anba]

Good day coach,
For this cycle I increased my 2k and 1k rep and moved them to Fri and Wednesday because of unavoidable circumstances. Here in Malaysia,they have introduced back the enhanced movement order due to rising cases. I'm working from home and taking care of the children. A bit busy, but im able to do all the sessions.

In between all the quality sessions, I have been running 30 mins easy.

Day 3 Fri 6/11/20

4x2k+90 sec rest



Time / Pace / Avg Pulse / Max Pulse /
9' 55.7 / 4'57 / 146 / 155 /
9' 48.0 / 4'53 / 151 / 161 /
9' 40.0 / 4'50 / 155 / 166/
9' 25.0 / 4'42 / 160 / 172/

Avg Time = 9' 42.2
Avg Pace = 4' 50.5
Avg Pulse= 153

Recovery was lite Jog+walk
no/ avg pulse/ Lowest Pulse
1/ 135 / 116
2/ 140 / 118
3/ 151 / 133
4/ 153 / 131

Day 5 Sun 8/11/20

Waking pulse=44
Long Run
1:43'19
16.31k
Avg Pace=6'20
Avg Pulse=141

Nice and enjoyable run



Day 8 Wednesday 11/11

waking pulse=46
6x1k+ 60 secs recovery
I did Manual laps...
distance was either 1.01k or 1.02k
Listing out only the pace

no / Pace/ Avg pulse/Max pulse
1 / 4' 49" / 142 / 158
2 / 4' 48" / 146 / 165
3 / 4' 45" / 149 / 173
4 / 4' 38" / 153/ 167
5 / 4' 33" / 157 / 171
6/ 4' 33" / 161 / 184

Overall
Avg Pace= 4' 41.0
Avg Pulse=151
Avg Max Pulse=170

For recovery, just light walking.

no/ Lowest Pulse

1/ 112
2/ 117
3/ 124
4/ 128
5/ 141
6/ 144

Currently I'm running just on getting the right feel on that day and not pushing too much on the pace. For the 10k run on the 22nd Nov, I'm targeting a pace between 4'50 and 4'40.
Cheers coach.