To race is but a dream...

[TheEd]

nice run Daz

coming along nicely

TheEd

[shadydaz]

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.

[TheEd]

Enjoy and good luck

TheEd

[shadydaz]

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.

[TheEd]

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

[shadydaz]

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.

[TheEd]

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

[shadydaz]

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.

[shadydaz]

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!!

[johanbakx]

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