To race is but a dream...

[shadydaz]

29/11/19 2km Intervals session
Resting HR 59
14.01km
69:49
4:59/km
Ave HR 154
Max HR 174

2.5km Warm up
1. 4:39.6 ave HR 144, Max HR 146
4:39.0 ave HR 161, Max HR 164
9:18.6 Average pace 4:39.3
R120: 5:42/km ave HR 160, Max HR 165, Recovery HR 152
2. 4:40.7 ave HR 160, Max HR 165
4:36.6 ave HR 162, Max HR 165
9:17.3 Average pace 4:38.7
R120: 5:39/km ave HR 163, Max HR 167, Recovery HR 161
3. 4:38.2 ave HR 160, Max HR 166
4:35.7 ave HR 160, Max HR 170
9:13.9 Average pace 4:37.0
R120: 5:48/km ave HR 163, Max HR 166, Recovery HR 154
4. 4:31.7 ave HR 159, Max HR 164
4:22.2 ave HR 160, Max HR 164
8:53.9 Average pace 4:27.0
R120: 5:15/km ave HR 158, Max HR 161, Recovery HR 146
2.08km Warm down

Average km pace for intervals: 4:35.5/km

https://connect.garmin.com/modern/activity/4295700517

Don’t know how, but this session was BETTER and FASTER than the last 4x2 I did!! Was ice cold that night and that help keep the core temp under control, assuming that was the biggest factor as it certainly is not because I am fitter!

30/11/19
Resting HR 56
6.01km
50.01
8:14/km
Ave HR 101
Max HR 166
Helping my mate get into a bit of cardio. We did some walk/run two lamp posts at a time. He brought his time down from the first session by 3 mins!!

01/12/19
Resting HR 54
20.50km
1:51:49
5:27/km
Ave HR 150
Max HR 178
Felt very good, negative splits on the 10kms, first one was spot on 5:30/km pace @ 54:56

https://connect.garmin.com/modern/activity/4300775423

Feeling good so far. Wasn’t sure whether the 2km session should have been 4 or 5 efforts but kept it conservative. Was a lot more in reserve and ran to a pace that was very comfortable so as to complete the session. The intention earlier today was a half Mara distance run but could not be bothered lapping the street for final half a click! Very happy with the run, held pace comfortably, didn’t fatigue like I though I might. Didn’t stop at halfway either as was feeling so good so ploughed on.

Looking forward to Wednesday. Looking to start the 6x1 @ 4:30s and go from there.

It’s good to be back! I’ve missed it a lot.

[TheEd]

Hi Daz, quite incredible to hear that the 2k session was good as your pulse didn't drop much in-between the 2k's .. so all good

after the 1k session, make sure to focus on recovery as you look to be putting some quality sessions together (be careful)

onwards

TheEd

[shadydaz]

02/12/19
Resting HR 49
6.1km
33:21
5:28/km
Ave HR 139
Max HR 161

7.02km
54:56
7:49/km
Ave HR 104
Max HR 149
More walk run with my friend. Its very gently for me as you can see and like a warm down fast paced walk. His third session and his 6km time is down to 47mins! his progress is good.

Legs have recovered quickly form the work put in since Friday. Feeling good still and will definately be focusing on recovery on taper week after the last quality session.

[shadydaz]

3/12/19 - DAY 7
Resting HR 51
6.08km
33:26
5:30/km
Ave HR 140
Max HR 167

04/12/19 - DAY 8 6X1
Resting HR 49
9.88km
46:43
4:44/km
Ave HR 147
Max HR 186

1.51km warm up @ 5:15/km ISH

1. 4:30.6/km, Ave HR 129 Peak HR 133
R115s @ 5:20/km Rec HR 123
2. 4:26.6/km, Ave HR 142 Peak HR 173
R115s @ 5:13/km Rec HR 140
3. 4:28.7/km, Ave HR 145 Peak HR 149
R115s @ 4:58/km Rec HR 147
4. 4:22.6/km, Ave HR 148 Peak HR 179
R115s @ 5:23/km Rec HR 161
5. 4:17.6/km, Ave HR 164 Peak HR 186
R115s @ 5:06/km Rec HR 164
6. 4:02.5/km, Ave HR 168 Peak HR 176
R115s @ 5:27/km Rec HR 163
0.37km warm Down @5:48/km

Rep Average 04:21.4

Previous 1k session ave 04:17.7

DAY 8 Warm down
6.01km
47:03
7:50/km
Ave HR 132
Max HR 157

Didn't programme the correct rest intervals into the watch so gave myself an easy session haha. All good, recovery was quick. Ice cold weather kept me cool and had to hold back on first 4. Didn't quite go full metal jacket early enough on the Last rep to hit a sub 4, finished @ 3:40/km pace.

Recovery now.

[shadydaz]

05/12/19 DAY 9
Resting HR 51
6.07km
33:13
5:29/km
Ave HR 143
Max HR 153

06/12/19 DAY 10
Resting HR 50
8.81km
47:39
5:25/km
Ave HR 151
Max HR 184

And Rest!!

[TheEd]

HI Daz, some nice consistent training put in. How are things looking now, can you feel any improvement after these sessions?

focus on recovery and avoid colds as a priority

all coming along nicely

TheEd

[shadydaz]

Feeling good coach, considering the inconsistency in training over the last few months! I feel strong, the hard sessions have been easier and quicker than anticipated, the easy running is getting easier and quicker and am now having to hold the pace back consciously, RHR is dropping again and should start to see that fall back toward 45 over the next week hopefully now the hard work is done and consolidation begins. Despite running 138km over the last 13 days I feel OK, if I was asked two weeks ago whether i was capable of that, my answer would definitely have been no!. Was a little fatigued this morning hence cutting short the planned 60mins a little short, but it was a 5am run in the lashing rain. With the last 3km splits @ 5:15s, despite me trying to hold back, I was sensing that it was best to knock it on the head as there is already plenty of easy mileage in the bank over last 10 days! 5km paced will be Sunday evening so look at about 60 hours of rest to replenish the energy in the legs.

What I find strange and don't really understand is that the last full cycle was back in July and I am only a few seconds off that pace, granted, the weather is a lot cooler and enables me to run harder so there is a bit of an offset to factor in there, but still surprising and cant get my head round it! the legs haven't got too much amnesia after all. l Been feeling mentally strong through the cycle so far. Physically in surprisingly good shape and very motivated again. Nothing major to report, just seem to have picked up where I left off!!

[shadydaz]

06/12/19 DAY 11
Resting HR 45

06/12/19 DAY 12
5 km paced
Resting HR 51

Warm up
2.01km
10:51
5:24/km
Ave HR 116
Max HR 122

5km
21:42
4:20/km
Ave HR 127
Max HR 137

1. 4:27.9 ave HR 124 max HR 135
2. 4:26.4 ave HR 126 max HR 131
3. 4:21.5 ave HR 127 max HR 137
4. 4:20.0 ave HR 127 max HR 131
5. 4:06.5 ave HR 129 max HR 132

Warm Down
1.68km
9:41
5:45/km
Ave HR 137
Max HR 171

Cold and windy, hence the short warm up/down. Really had to hold myself back on this in first 3km. Felt about 85/90% of max effort so perhaps a little more in there for a sub 21:30. Anyway, I know, way too quick for a tempo session. It just felt so good to run reasonably quick under almost complete control. It’s been a while!

[shadydaz]

09/12/19 DAY 13
Resting HR 46
11.4km
61:48
5:25/km
Ave HR 142
Max HR 171

Having a quick massage on the hams tomorrow morning!

[shadydaz]

As I suspected, got a knot on the lower part of hamstring on both sides. Right leg is worse than left leg. Been recommended a few things to do to free them up.