15-07-2019, 09:42 AM
nice run Daz
coming along nicely
TheEd
coming along nicely
TheEd
15-07-2019, 09:42 AM
nice run Daz
coming along nicely TheEd
15/07/19 - DAY 6
Resting HR 43 6.01km 32:58 5:29/km Ave HR 137 Max HR 161 16/07/19 - DAY 7 Resting HR 43 6.00km 33:53 5:39/km Ave HR 139 Max HR 158 V02MAX moved up to 54 now. Ready for the 1 km session tonight. Legs are still a bit stiff from Sunday but recovery been ok considering. May be a later session depending on weather in order to maximise effort.
17-07-2019, 10:56 AM
Enjoy and good luck
TheEd
17/07/19 - DAY 8 6X1
Resting HR 42 11.85km 62:32 5:17/km Ave HR 153 Max HR 180 2.7km warm up @ 5:41/km ISH 1. 4:27.5/km, Ave HR 141 Peak HR 146 R60s Rec HR 111 2. 4:24.1/km, Ave HR 162 Peak HR 172 R60s Rec HR 140 3. 4:23.4/km, Ave HR 163 Peak HR 176 R60s Rec HR 149 4. 4:20.1/km, Ave HR 166 Peak HR 176 R60s Rec HR 145 5. 4:12.6/km, Ave HR 168 Peak HR 179 R60s Rec HR 143 6. 3:58.3/km, Ave HR 172 Peak HR 180 R60s Rec HR 130 2.7km warm Down @5:44/km ish Rep Average 04:17.7 Previous 1k session ave 04:43 https://connect.garmin.com/modern/activity/3855798105 All in all a good session. I left it to pretty late in the evening, there is no way I could have achieved these splits earlier in the heat, although it was still not ideal condition I gave myself best opportunity to maximise results. I went to the new stretch of uninterupted path I mentioned previously and gave the new tabs their first speedwork session after breaking them in. Started well and the first 4 reps felt very easy and had to actively hold back or slow down towards the end of each in order to keep the powder dry. As you can see i managed to ramp it up through the session and had enough to give it a big finish without over stretching myself or getting into "very Hard effort" territory. I did have to fight a bit to hang on to thatsub 4 though haha. I really enjoyed the session, compared to last time out; not only managed to bring the average down and run negatives but also cut the rests down to 60s as well. VO2max has moved up again to 55.
21-07-2019, 09:09 AM
nice Daz
last 1k sub 4 .. and Rest pulse dropping right down before the last one .. shows how relaxed you were good job on controlling things .. excellent TheEd
22-07-2019, 09:05 AM
18/07/19 - DAY 9
Resting HR 44 6.34km 36:02 5:44/km Ave HR 136 Max HR 154 19/07/19 - DAY 10 Resting HR 46 10.00km 54:57 5:30/km Ave HR 137 Max HR 150 20/07/19 - DAY 11 Resting HR 46 21/07/19 - DAY 12 5KM PACED Resting HR 46 Warm Up 2.00km 11:40 5:50/km Ave HR 134 Max HR 162 5KM PACED 5.00km 21:57 4:23/km Ave HR 162 Max HR 188 1. 4:30.9 Ave HR 141, Max HR 168 2. 4:26.2 Ave HR 144, Max HR 147 3. 4:25.7 Ave HR 161, Max HR 181 4. 4:20.4 Ave HR 180, Max HR 184 5. 4:13.2 Ave HR 185, Max HR 188 https://connect.garmin.com/modern/activity/3868907108 2-3 minutes walking recovery Warm Down 2.68km 15:45 5:53/km Ave HR 151 Max HR 171 Was still quite warm when I did this, circa 24deg C. Had to get it done though. You can see from the HR I had to work hard to keep this going in the end. I didn't quite have to go into "overdrive" but pushed myself as close to that As I have done to so far since I have been back training. This effort I think was mainly down to conditions. Still controlled and built it nicely. Legs are at point where their strength is exceeding my fitness now so having to catch myself on and slow down on these paced efforts as well as the easy running.
22-07-2019, 09:24 AM
Hi Daz, looking at your 5k paced, you are truly getting the hang of starting off and building up the pace, this must be giving you a great deal of confidence
nice to see and on we go TheEd
22-07-2019, 10:39 AM
Yes coach, it does very much so knowing that there is more to call upon. I think the routine has developed nicely and the experience is now showing benifit from trusting the process. We are seeing consistency in the train and consistency in running negatives on the hard sessions. This has indeed been very intentional to maximise the rewards from training.
This approach also helps me understand what I should be capable of over the longer distance races, in terms of what pace I think I should be able to hold for 5-6km comfortably before winding it up! For example - last race averaged at 4:37/km. That should now be the comfortable pace for the early part of the next race, knowing there will be enough in reserve to wind it up and achieve another season best somewhere down towards 45 hopefully.
22-07-2019, 03:28 PM
Got a leg problem. Was ok yesterday evening but this morning had the slightest of niggle on inside of my right thigh, not sure whether it’s the abductor or the ham. Just tried to go for the 1 hour but stopped after 10steps. Hopefully nothing serious and just needs a day or two!!
22-07-2019, 04:14 PM
(22-07-2019, 03:28 PM)shadydaz Wrote: Got a leg problem. Was ok yesterday evening but this morning had the slightest of niggle on inside of my right thigh, not sure whether it’s the abductor or the ham. Just tried to go for the 1 hour but stopped after 10steps. Hopefully nothing serious and just needs a day or two!! Hope it’s nothing Daz, pretty annoying to have an injury throwing you off your training! Get well ?? Johan |
|
Possibly Related Threads… | |||||
Thread | Author | Replies | Views | Last Post | |
Help in Training for 10k race | mrm7 | 17 | 23,149 |
12-05-2023, 10:49 AM Last Post: TheEd |
|
PB Yesterday - next race 27/10 | astrange | 20 | 22,165 |
06-12-2019, 09:52 AM Last Post: TheEd |
|
Peachtree Road Race Training | BiggerEffort | 2 | 13,855 |
05-06-2017, 08:19 AM Last Post: TheEd |
|
Pre 10K race tiredness | TGMAC | 3 | 14,640 |
23-05-2017, 09:51 AM Last Post: TheEd |
|
Sub 48 hilly race | edmuli | 3 | 18,573 |
14-09-2016, 07:49 AM Last Post: TheEd |
|
10k race finish. next target? | anthonychan | 3 | 19,634 |
26-01-2016, 11:30 AM Last Post: TheEd |
|
Sub 17 min 5km race | mark | 1 | 12,821 |
17-04-2014, 02:43 PM Last Post: TheEd |
|
sub 35 but race every 4 weeks | mattB0910 | 7 | 13,757 |
11-04-2012, 06:53 AM Last Post: TheEd |
|
10 km race under 35 min | larryecuador | 32 | 52,013 |
21-10-2011, 04:56 PM Last Post: larryecuador |
|
10500meters race 5 weeks after 20Km mountains trial race | Manos | 52 | 64,862 |
13-06-2011, 05:52 PM Last Post: Manos |