Started sub 45 for the first time

[virtual runner]

I`m OK with it. You`re the coach

Whatever you think is better for me at this moment and my long term development I`ll go for it.

So I start build-up starting wich day?

[TheEd]

Tuesday being Day 1

however .. if you have any aches or pains you could consider 1 week on the off-period before moving onto the Build-up

cheers

TheEd

[virtual runner]

Tuesday being Day 1

however .. if you have any aches or pains you could consider 1 week on the off-period before moving onto the Build-up

cheers

TheEd

I`m ok

I finished my first 60min easy run today.

I need to know my efort levels during these sessions(Max. HR?)


-at ease through out

-simply run the hills

-time on feet

-work the hills

P.S. How are things with AB and her marathon?

[TheEd]

not knowing you exact needs .. however MOST have been according to this

-at ease through out .. around 140 bpm

-simply run the hills .. pulse goes up to 160 on the hills

-time on feet .. try to keep pulse below 140

-work the hills .. pulse allowed to go over 160 up to and slightly over 170

please provide your stats from your sessions as well as the pace per km / mile according to BPM for me to be able to provide more individually tailored data

regards

TheEd

[virtual runner]

Thx TheEd.


Build up period DAY1 (1hr at ease through out)

Distance:10.02 km
Time:1:00:01
Avg Pace:5:59 min/km
Avg HR: 146 bpm



Build up period DAY2 (1hr at ease through out)

Distance:9.71 km
Time:1:00:01
Avg Pace:6:11 min/km
Avg HR: 143 bpm



Build up period DAY3 (1hr at ease through out) ( I ran this session with friend who couldn`t run faster so I slow down a bit)

Distance:10.00 km
Time:1:05:10
Avg Pace:6:31 min/km
Avg HR: 133 bpm

[TheEd]

nice going VR

TheEd
ps.. went well in the marathon for AB, will update the latest blog post shortly

[virtual runner]

Build up period DAY4 (rest - did some pushups and situps)



Build up period DAY5 (40 to 50min over rolling hills – simply run the hills*)


Distance: 8.35 km
Time: 50:01
Avg Pace: 5:59 min/km
Elevation Gain: 91 m
Avg HR: 149 bpm
Max HR: 171 bpm


Only 91m of elevation gain, I thougt there was more. At some points very high incline so my HR went over 170.

[virtual runner]

Build up period DAY6 (75min easy and totally relaxed – time on feet*)

Distance: 12.84 km
Time: 1:15:03
Avg Pace: 5:51 min/km
Avg HR: 138 bpm

This week total 55.96km

[virtual runner]

Build up period DAY7 (rest - 6x15 situps, pushups, biceps curls)


Build up period DAY8 (1hr at ease through out)

Distance: 10.88 km
Time: 1:00:01
Avg Pace: 5:31 min/km
Avg HR: 145 bpm

[TheEd]

how you feeling between the runs VR?

recovering well and getting strong?

TheEd