When to start program? Need advice.

[TheEd]

OK your weekend runs could be a steady 8km on Saturday up to 155 bpm

Sunday - 1hr easy up to 140bpm

Monday Rest

Tuesday - 75mins up to 145bpm

feedback necessary including how the heart rate went and Thursday will be your introduction to the 2000m session, which I fear may be on a treadmill after seeing your pic of the track

Cheers

TheEd

[kilroy]

Hi Ed, here is a report from this weekend:

2008-12-06
Temperature: 2,7 °C
Wind Speed avg: 2,8 km/h
Distance: 8,0 km
Ascend/Descend: 5,7/4,3
Time: 38.27 (4.48/km)
HR avg: 154 (83%)

2008-12-07
Temperature: 0,9 °C
Wind Speed avg: 5,3 km/h
Distance: 10,4 km
Ascend/Descend: 48,2/46,8
Time: 59.41 (5.45/km)
HR avg: 140 (75%)


Will go for the "75mins up to 145bpm" tomorrow and then rest on wednesday. You think I should go for the 2000 and not 1000 on thursday?

BR/ Kilroy

[TheEd]

I think you may find it necessary to do the 2000's on a treadmill on Thursday

Will provide further feedback and a little more detail tomorrow

Looks like your temps are dropping to below zero soon

:jive:

TheEd

[kilroy]

This is the workout for today, it was quite hilly and a little longer than expected. Good felling. Noticed that I run faster now, in fact 26 sec/km compared to a similar session 7 weeks ago with exactly the same avg. hr. And the track today is even harder!

2008-12-09
Temperature: 1,1 °C
Wind Speed avg: 3,0 km/h
Distance: 16,3 km
Ascend/Descend: +89,7 / -66,6
Time: 83:53 (5.10/km)
HR avg: 147 (79%)

BR
-Kilroy

[TheEd]

will provide session tomorrow sorry for delay

TheEd

[TheEd]

OK .. Kilroy having gone through things there is no reason for you not to start with the sub 40min 10k program

tomorrow (Thurs) would be - 5x2k R90 7min 50 (3.55 per k)

feedback is important and so is the completion of the session even if you get slower than the time asked for

so more importance on completing the 5x2k and less importance on achieving the time for all 5

Feedback appreciated

TheEd

[kilroy]

Great, looking forward to give sub40 program a try during the winter months.
I think the thursday session will be done on a treadmill, should I use 1% ascend?

Looking ahead, which day am I on now? Since my recent days and the startup been quite different from the program I would like to know a couple of days ahead because I will be away this weekend. Although I think I can fit in a session or two if necessary

[TheEd]

HI kilroy

today is Day 2 tomorrow Day 3 .. in future if you race on a Sunday then we change the the last few days .. program Day 1 starts on a Tuesday

yes, increase the elevation slightly, for some reason this makes it slightly more bearable training on a treadmill and it makes the session equivalent to training outside, unless those who have done so in the past, did so as to punish themselves

Enjoy the 2000's it is quite a session

Good luck

TheEd

[kilroy]

Hello Ed,
here is the result of my day 3 workout, (5x2K @ 3:54 on treadmill). Was only able to choose between 3:54/km or 3:57/km so i picked 3:54

7:48 - 158 hr. avg (rest between 1-2 @ 129 hr. avg)
7:48 - 162 hr. avg (rest between 2-3 @ 142 hr. avg)
7:48 - 166 hr. avg (rest between 3-4 @ 147 hr. avg)
7:48 - 168 hr. avg (rest between 4-5 @ 149 hr. avg)
7:43 - 169 hr. avg

Overall hr. avg 161
Max hr during session 177

It was a really hard workout, great feeling afterwards.
Back to you. By the way, have some problems with my calendar so I think I will do the day 5 (long run) tomorrow instead and rest on saturday.

BR - Kilroy

[TheEd]

Interesting session kilroy

will be most interested in Tuesday 1000's session

Please take a Rest day tomorrow and if you short of time on Saturday then simply do a 20 to 30 minute jog

however do not put a long run on a day after the quality session such as today

Are you able to do the longrun on Sunday?

05 longest run - 'time on feet' up to 1Hr 30min

then Monday can be an easy recovery 20 to 30 mins

That would be the best

Cheers

TheEd