How to get a Big Swede running fast!

[Big Swede]

Ok, english then!

It was almost right! Verstand is german, the swedish word is förstå.

til later,

Big Swede

[TheEd]

Yeah almost said the same way and crossing of Afrikaans

but now I förstå.

1 day to go and the 2000's

Enjoy

TheEd

[Big Swede]

Afrikaans.......must be a clue to your wherabouts!? :mmm:

Day 2: Easy run 6k, 30:14(5:03) AHR:138 MHR:151

The whetherforecast look good, +3 and no rain/snow tomorrow, looks like a trackday then!

Is it ok for you to get the splits for every 400 meters?

Cheers,

Big Swede

[TheEd]

You can give the splits for every 400m if you want .. for the 2000's I normally work with the 1k splits and you learn a lot from what takes place after 2 minutes of running in each rep.

But for now don't get too carried away with the technical side and simply provide whatever splits you want to give and by the end of the first cycle we should get a better understanding

Will drop you a private message

Enjoy tomorrow

TheEd

[Big Swede]

Heres todays data:

Lap Time AHR MHR Total

1. 1:41 131 146
2. 1:45 146 150
3. 1:40 151 153
4. 1:41 154 156
5. 1:42 154 156 8:28
HR fell to 103 after 90sec

6. 1:41 134 150
7. 1:43 150 152
8. 1:41 153 155
9. 1:41 154 156
10. 1:40 154 155 8:26
HR fell to 110 after 90sec

11. 1:41 140 150
12. 1:43 151 154
13. 1:42 155 157
14. 1:41 155 156
15. 1:41 156 157 8:28
HR fell to 110 after 90sec

16. 1:41 142 152
17. 1:44 153 155
18. 1:40 156 157
19. 1:42 157 158
20. 1:41 157 158 8:28
HR fell to 116 after 90sec

21. 1:41 145 154
22. 1:45 155 156
23. 1:40 157 158
24. 1:40 158 159
25. 1:38 159 160 8:24
HR fell to 116 after 90sec

Total time 10k 42:14(4:13)
AHR incl. rests 148
MHR 160

It felt really good today. The first three went ok. On fourth I hade to push a bit. On the fifth I had to push on the last 4 laps but it felt controlled. It wasn´t as tough as I expected. I feel tired and worn in the legs. Total 13,1k today.

Over to you Ed,

Big Swede

[TheEd]

Well Swede .. be thankful it was easy because you must be looking to running up to 5 - 10 seconds per km faster for the 2000's in 3 weeks

remember we kept this slightly easier for adaptation to the routine to take place

May I ask what your highest (maximum) heart rate is at present, please, have u anything to refer to a test or maybe a recording?

1:38 per 400m for 2000m is our short-term goal .. 2 to 3 cycles goal

enjoy the milder intensity for now

Onwards and forwards

TheEd

[Big Swede]

Max hr: 180
Anaerobe threshold: 158
Aerobe threshold: 142
Fat burning max: 152
VO2 max: 55,5

It feels like I have improved the Anaerobe threshold to 160-161 since the test.

The highest recording is 179 at the end of my PB for 5k.

I am enjoying the easier adaptionpace!

Any thoughts on day 5 and 6?

Big Swede

[TheEd]

OK .. it looks as your Max HR is almost directly 220 subtract age

as for AT, would like to improve that to 165 before year end .. no rush

Day 5 .. 70 to 75 minutes max pace up to 125 to 130 bpm .. may prove to be quite tough if not used to such distance as an easy run (??)

Day 6 .. 20 to 30 minute recovery .. very easy

monitor how shins feel when waking up on Sunday

Cheers and enjoy weekend

TheEd

[Big Swede]

Hmm...below 130bpm, I´ve only done that once before and it was really slow like 6:30/k!! :mmm:

Do you think I should do a new lactate test now? Is there anything to gain from that at this point?

Big Swede

[TheEd]

Big Swede I am more concerned about getting the "time on feet" in with the least damage

after Tuesday session we can look to the future about different paces, due to this being the 1st cycle we have to try get through it with no problems

consistency is the secret to future results

so if you get through the first 3 weeks without any problems then we will have achieved a first cycle

it's a simple precaution, rather finish the first cycle feeling there is a lot more to come

as for the test, absolutely no need for that .. from your feedback and other aspects we should be able to see improvements without getting too technical

Hope that helps

TheEd