Going for sub40

[danielpepe]

Great,
Due to calendar conflict I will rather do tomorrow the Day 3 session @ 4:20 as you suggested.
I will give you the result afterwards.


Thanks

[danielpepe]

Hello Ed,
here is the result of my Day 3 workout.
(4x2K @ 4:20)
splits per lap of 400mts + Average HR
1:34 - 164
1:43 - 171
1:45 - 170
1:45 - 170
1:43 - 170
Total 8:30 - 169 average
1:41 - 155
1:45 - 169
1:43 - 170
1:43 - 172
1:43 - 171
Total 8:35 - 167 average
1:46 - 157
1:41 - 171
1:43 - 173
1:44 - 173
1:40 - 175
Total 8:34 - 170 average
1:44 - 159
1:44 - 171
1:44 - 173
1:45 - 173
1:37 - 176
Total 8:34 - 179 average

Feeling is really great afterwards.
This is the 1st time for 2000 mts workout. I've done only 400 or 800 mts.

I will wait for your feedback.

Thanks again for your help!

[TheEd]

a good session and your feedback is excellent

try to add the pulse rate for during the 90 second rest, please, as this can provide a great deal to work with

The 2000m session is the backbone to the programs and with progression you will hopefully be doing 5 x 2000m



Look forward to further feedback

also provide am pulse rate so we can see your resting pulse rate average

This is good daniel

Onwards and forwards

TheEd

[danielpepe]

Ed,
my am HR is something between 44/46. Age 37
Here is the pulse rate during resting 90 seconds.
Time Av HR
1:50 - 146
1:38 - 148
1:16 - 160
My objective is to test myselft in the following 10K races. 1st one is the 16th of nov and then again 21st of december.
So there is time to improve for sure.:jester:


Thanks,
daniel.

[TheEd]

Time to improve and lots to learn

Keep up the good work

TheEd

[danielpepe]

Hi Ed,
I was out only on Friday. Weekend too many family visits for such a sort time.
Anyway, Friday I did 15K in 1:18 min. Great feeling around 5:10 Km.
Also am HR on Saturday was 38/40!!!
Based on your plan, I made some adjustments to look for sub 42. basically same as sub40, but different paces.
Here are the modifications:
5x2k R90 @ 4.15
6x1k @ 4:00 or 4:10
5K in less than 21:00
10x400m R60 400/96 sec

Please let me know if you think is more or less acceptable for me. The rest of training days, I will try my best to complete them.


Thanks a lot!
Daniel.

[TheEd]

Hi Daniel

OK .. an increase in pace by 5 to 10 seconds per K should be fine

so your 1k session would be around 4.05 to 4.10

you have the 2k pace right and can still hover 5 seconds faster but only attempt that on the last 2 of the 2000m session

the 5k pace simply run 21 minutes as comfortably as you can

400m 94/96 should be fine as it is a short session

the pace increase from 2k to 1k to 400m is 10 seconds per km

Onwards and forwards

enjoy

TheEd

[danielpepe]

Hello Ed,
I just came back from doing the 5x2K @ 4:15 session. Firstable I have to say, Friday is not the best day at least for me to do this type of workout.
I was tired since I woke up this morning. Anyway. Stop complaining.
Here are the resutls:
I have to say, I could not finnish all 5, therefore I did force myself to at least complete 3 of them
split per lap of 400m + Avr HR

1:33 163
1:40 172
1:43 173
1:42 174
1:40 175
Total 8:10 171,4
Recover 1:32 157
1:36 163
1:45 174
1:43 175
1:43 176
1.41 176
total 8:28 173
Recover 1:32 158
1:41 174
1:44 176
1:45 176
1:44 176
1:42 176
Total 8:36 176
recover 1:50 148


The rest of the week has been normal workouts, following your plan. I went for an stress test on Wed. I will share results with you probably next week.

Sunday I will go for 1h30m.

Thanks again.
Daniel.

[TheEd]

Hi daniel

the 2000m session should be on a Thursday and not a Friday, if working on the pattern we roll out on.

If you want to get onto that routine then you need take a Rest day tomorrow and carry on with the long run on Sunday

then Tuesday next week you shall do the 1000m session

Keep us informed

TheEd

[danielpepe]

Thanks Ed,
I will do so. Rest tomorrow and go for long run on Sunday. The reason I did adjust the 2000m session for today is because the race will be on sunday 16th of nov.


Have a great weekend.

Daniel.