Gabba Gabba Hey Ho let's

[TheEd]

recover well Anba and we move on from this

all good and onwards

TheEd

[Anba]

Day 5 Sunday 21/3/21
Resting pulse=45
1hr 49' 09"
17.62 km
Avg pace=6'11
Avg pulse=142

5k breakdown

   

32'58 Avg Pace =6'35

 avg Pulse = 129

   

31'15

Avg  Pace =6'14

Avg Pulse = 143

   

29'46

Avg Pace= 5'57

Avg Pulse = 148

last 2.6+k

 15'08.4

Avg Pace=5'46

avg Pulse=156

Nice long run coach, I really enjoyed the time running in solitude, looking at the scenery and just soaking in the miles...Peaceful and pleasantly tired after the run... 

p/s coach, is it ok if I do my 6x1k run this Tuesday (day 7) instead of Wednesday (day8) due to time constraints) ? tq

[TheEd]

nice control Anba

you welcome to do the 1k session Tuesday

make sure to focus on recovery after session

on we go TheEd

[Anba]

Midweek report

Mon 22nd March
waking pulse=46

30'47
5.07k
Avg pace=6'03
Avg Pulse =134

Tues 23/3
waking pulse=46
33'45"
5.3k
Avg Pace=6'21
Avg Pulse=128

Day 8 Wednesday 24/3
waking pulse=45

4x1k+ 60 secs recovery
I did Manual laps...distance between 1 and 1.02k
Listing out only the pace

no / Pace/ Avg pulse/Max pulse
1 / 4' 43" / 159 / 172
2 / 4' 36" / 164 / 182
3 / 4' 44" / 163 / 178
4 / 4' 45" / 164 / 174



Overall
Avg Pace= 4' 42
Avg Pulse=163
Avg Max Pulse=177

For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 132 / 153
2/ 139 / 157
3/ 147 / 159
4/ 146 / 159

my previous recovery pulse 3/3

first 4k

no/ Lowest Pulse/Avg Pulse

1/ 125 / 149
2/ 136 / 153
3/ 140 / 160
4/ 145 / 160





Just like my previous 3X2k session, after the 3rd interval, the feeling just wasn't rite coach...not sure why...
usually I'm very into the flow and keen to run harder ...
but
this time, during the workout.... the feeling was a bit off... something was missing
In my 3rd K, it was already feeling laborious which was a surprise for me.
During my run, I can already feel my form falling a part, and my breathing very heavy and using my mouth .
This is very unusual for me especially when its only my 3rd K
Normally, during 3rd rep
its fully nasal and only until the last K is usually by mouth
Surprsingly, the legs were not heavy just the mental wise, was a bit off
so I decided to just make it a 4X1k rep today.



I was using a new track not my usual neighbour hood track ,
It was a straight and long route for 1k.
No traffic or peeople...its a newly built parking lot.
started later in the morning around 8.08am.
Usually i will run around 5-6.30 am, one hour after waking up....
today I woke up as usual at 4.30am...
drank about 300ml water + lite breakfast around 5.30am which was
1 jelly drink about 180 calories, 2 half boiled eggs and 1 cup of black coffee no sugar mixed with a bit of marmite.

Normally I wont eat or drink much water before run. Even during my interval, normal runs or even long runs I dont drink nor sip any water coach
never had any urges
that was until today...lol
something was off...
Im quite intrigued ..was it because of running after breakfast, which is something that i'm not used too, diffrent start time...lots of questions...
but no worries coach... I am still good...cheers

[Anba]

Good day Coach,
Thursday 25/3
easy run
waking pulse=46
30'13
5.01k
Pace=6'01
Avg Pulse=134

Fri 26/3
waking Pulse=46
1:01'18
10.19k
Pace=6'01
Avg Pulse=140
My 1.01k out and back breakdown

   

[Anba]

good day coach
my 5k paced run
25'20
5.01k
Pace=5'03
Pulse=159
Run was good, felt just like my previous 5k paced run
breakdown
   
 
and 1 hour run
1:00'27
10.13k
Pace=5'58
Pulse=141
Overall, was nice and easy to pick up the pace... enjoyable easy run
1k breakdown
   

[TheEd]

nice Anba .. all moving in the right direction

good stuff

TheEd

[Anba]

Good day coach

My 4k TT result
Sunday
4th April , 2021

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

4:55.0 | 152 | 164 |86
4:52.0 | 162 | 168 |87
4:37.0 | 167 | 173 |86
4:09.0 | 175 | 193 |86

Time : 18:33

Avg Pace=4'38
Avg Pulse=163

My approach this time is to just follow today's feel and mood early in the morning ...weather was a bit hot.. so just nice and relaxed approach today , didn,t want to really strain myself... just ran according to how i felt..
overall first 5 loops was nice...
just quickened the pace last 2 laps.
overall timing a 10 seconds per km slower than last time, but i enjoyed the run...
Just looking forward for the next cycle...
cheers coach
here's a breakdown of the lap times from 4k TT my circuit loop about 570++m...
cheers coach

   

[TheEd]

that is some run Anba .. the acceleration should give you a lot of confidence for your future development

nice TheEd

[Anba]

Tq very much coach....