Gabba Gabba Hey Ho let's

[Anba]

Good day Coach....
Yes coach it's a PB...
50:18 according to Strava ...
Tq very much Coach, Thanx to the program which I very like...
My main target is the 10k virtual run on the 13/13 coach...
After that I'm going to take a break 2-3 days and then continue with RnR and building up the mileage program coach

[Anba]

Good day Coach,

I've started a new cycle on Wednesday ,
Day 1 Wednesday 25/11/20
Nice and Easy

1:05'54
11.20k
Avg Pace=5'53
Avg Pulse=138

Day 3 Fri 27/11/20

3x2k+90 sec rest

Used a new loop, distance 2.03k and out and back that starts and ends near my house. I wanted to do a 4X2k but had to settle for a 3X2k since my children already woken up...

Time / Pace / Avg Pulse / Max Pulse /
10'20.2 / 5'06 / 145 / 157 /
9' 58.0 / 4'53 / 152 / 166 /
9' 52.9 / 4'51 / 157 / 174/

Avg Pace : 4'57
Avg Pulse= 151

Just went for a natural feel this time without looking at the pace or time during or after, for each interval just to see how it goes.

Recovery was lite walking
Recovery
no/ avg pulse/ Lowest Pulse
1/ 128 / 106
2/ 138 / 112
3/ 142 / 119

[TheEd]

OK great .. and I was going to ask about the 2k session

on we go

TheEd
ps.. sub 5 minutes seems natural

[Anba]

Good day coach..

Sunday 29/11/20 Day 5
Waking pulse=45
Long Run
1:49'46
17.73k
Avg Pace=6'11
Avg Pulse=137
very enjoyable long run...a beautiful sunday... with perfect cool weather , less vehicles on the road.. I just went by feel never looking at the watch and just ran around my town zig zagging along the routes that has with a mixture of rolling hills and flat roads... and at the end of the run naturally about the last 2k picked up the pace.
A pleasantly tired run like how Arthur Lydiard would say... just felt happy after the run...since it went so well ...part of the reason why I like running ... have a great day..
cheers coach

[TheEd]

HI Anba, great to read, when someone, has an enjoyable long run on a beautiful Sunday

enjoy TheEd

[Anba]

Good Day Coach...

Day 8 Wednesday 2/12

waking pulse=47
6x1k+ 60 secs recovery
I did Manual laps...
Listing out only the pace

no / Pace/ Avg pulse/Max pulse
1 / 4' 45" / 152 / 162
2 / 4' 42" / 154 / 166
3 / 4' 37" / 157 / 171
4 / 4' 34" / 162/ 176
5 / 4' 31" / 164 / 181
6/ 4' 26" / 161 / 191

Overall
Avg Pace= 4' 35.8
Avg Pulse=160
Avg Max Pulse=175

For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 125 / 146
2/ 129 / 146
3/ 136 / 150
4/ 139 / 155
5/ 149 / 161
6/ 150 / 163
Initially my intention was just to maintain the pace around 4'45 but after 2 intervals, I was easily going faster and it was harder to hold back the pace at 4'45 so I just followed along the flow for the day. First four intervals were quite good and easy to cut down the time...the last 2, I just pushed the pace. Overall, quite happy I was able to cut down the time. Plus, the new shoe that I have been using ( used it to run my 10k PB ) also has been working really well with my running style( more of a forefoot@balls of the feet striking)... no hotspots, smooth, bouncy overall makes running easier and fun.
Cheers coach.

[Anba]

Saturday 5/12
Day 12
5k paced run

Time=24' 16
Pace=4'51
Pulse=157
Controlled my pace by using the gps on watch and pushed the pace for the last K as usual....


Time/avg Pulse /Max pulse

5'09 / 143 / 156
5'01 / 155 / 164
4'53 / 158 / 164
4'51 / 160 / 169
4'22 / 167 / 174

Sun 6/12

1:06'27
10.09k
Pace:6'35
Avg Pulse:129
another nice and very easy morning run.
enjoyed it.
cheers

[Anba]

Tuesday (Day 15)
Fartlek = 3 X 5 mins race pace + 90" walk

Dist | Pace | Avg Pulse | Max Pulse |
1.13k | 4'25 |153 | 162
1.16k | 4'19 |160 | 181
1.14k | 4'24 |165 | 188

Avg Pace=4'22
Avg 5 min pulse=159
Avg Max Pulse=177

Avg/Lowest Pulse 1 min easy jog
144 /124
154 /136
159 /143

[Anba]

Thurs 10/12/20
Day 17

6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:20 | 150 | 166 |230 m
4:26 | 152 | 161 |225 m
4:16 | 158 | 167 |234 m
3:46 | 158 | 172 |265 m
4:05 | 163 | 170 |244 m
3:29 | 160 | 170 |286 m

all is well coach, looking forward to the 10k virtual race coach. Cheers

[Anba]

12/12/20
Virtual 10k race 10k
49:05
Pace =4'54
Pulse=158


First 5k=24'33
Last 5k=24'38
New Pb coach,
very happy ..

Race report ...

first 5k was very good...was able to lock on pace... surprisingly after the 6k...my heart rate was up...and massive struggle, paced drop ..i had to dig deep to be honest ... but I managed to pick up pace the last 2k...
going to do the rest and recovery then moving to the build up period Coach...
very much thanks to the program and all the knowledge gain from the site...