Gabba Gabba Hey Ho let's

***TheEd*** · 17-02-2021, 08:19 AM

this is magic to read Anba ... and yes, it is always nice to be able to test ourselves on occasion

enjoy TheEd

Anba · 19-02-2021, 12:49 AM

Good day Coach

Thursday
34'59.0 mins
5.82k
Avg Pace=6'00
Avg pulse=131 bpm

Friday 19/2

6X1 min race pace +60" recovery
Pace | pulse | max Pulse |Dist
4:24 | 148 | 159 |227 m
4:19 | 149 | 156 |231 m
4:15 | 151 | 160 |235 m
3:57 | 153 | 165 |253 m
4:17 | 160 | 179 |233 m
3:37 | 168 | 181 |276 m

Avg Pace=4'07
Avg Pulse=155

All good coach, taking a rest day tomorrow and planning to do my Time Trail this Sunday...

***TheEd*** · 19-02-2021, 10:45 AM

enjoy Anba .. you ran a little 'too' quick at the end of that session Wink

TheEd

Anba · (This post was last modified: 21-02-2021, 02:55 AM by Anba.)

Good day coach
My 4k TT result
Sunday
21st Feb, 2021

Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)

4:37.0 | 157 | 166 |86
4:43.0 | 162 | 168 |86
4:34.0 | 167 | 173 |87
4:04.0 | 174 | 186 |87

Time : 17:58

Avg Pace=4'29
Avg Pulse=165

Nice weather for running today.
I just ran by feel, not looking at the watch at all, until the last 200m to check the distance. The last 400m i just let it go and emptied the tank...just missed sub 4 by 5 seconds..lol...
last 500m pace was about 3'42...
and the last 1 min pace exactly like the last min in my 6X1 min fartlek Wink

Overall, I'm happy with the run, first 3k was smooth,the flow was there and then I increased the pace for the last k...
Cheers coach

***TheEd*** · 22-02-2021, 06:09 AM

nice Anba .. will you be going onto the 10k cycle now

TheEd

Anba · (This post was last modified: 22-02-2021, 07:50 AM by Anba.)

good day coach, yes coach
will be going into the 10k cycle now...
Planning to start it this Wednesday coach...
Thursdays this semester (until end of May) quite packed... if I do my 2k sessions on Thursdays , I will be tired to teach and high chances of getting sore throat since I do talk a lot in my classes lol..
Saturdays are a bit packed too...plus the cars on the roads

so by pushing it to wednesdays
Saturdays will be rest days

Day 3 Friday 4X2k sessions
Day 5 Sunday Long runs
Day 8 Wed 6X1k sessions
Day 10 Fri 1 hour runs
Day 12 Sunday 5k paced Runs
Day 13 Monday 1 hour runs
Day 15 Wed 3X5 mins
Day 17 Fri 6X1 mins
Day 19 Sunday Race/TT

I'm open to other suggestions too coach
cheers

***TheEd*** · 22-02-2021, 09:22 AM

looks decent Anba .. will be interesting to see how the 2k session goes .. what times have you planned for the 2k session

TheEd

Anba · 23-02-2021, 05:16 AM

Good day coach...
The Plan is to start with 4:45 pace and then lower the pace 3-5 seconds per 2k session...and try to hit 4:30 pace on the last 2k interval.

***TheEd*** · 23-02-2021, 07:58 AM

OK .. look forward to seeing how it goes

TheEd

Anba · 25-02-2021, 08:51 AM

Good day coach,
Midweek report

Mon 22nd Feb
30'42
4.41k
Avg pace=6'57
Avg Pulse =121
A lite an easy recovery run

Tues 23rd
31:23"
5.00k
Avg Pace=6'16
Avg Pulse=130

Nice and relaxed run

Wed
1:03'43"
10.52k
Avg Pace=6'02
Avg Pulse=133

Easy 1 hour plus run

Thurs
32'06"
4.51k
Avg Pace=6'22
Avg Pulse=128
Easy and Relaxed runs

All is good coach, no issues... resting pulse is between 45-47
All the runs have been good... looking forward for tomorrows run...4X2k workout .
Cheers...