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+--- Thread: Started sub 45 for the first time (/Thread-Started-sub-45-for-the-first-time)
Started sub 45 for the first time - virtual runner - 09-12-2013
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?
Started sub 45 for the first time - TheEd - 10-12-2013
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
Started sub 45 for the first time - virtual runner - 10-12-2013
TheEd Wrote: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?
Started sub 45 for the first time - TheEd - 11-12-2013
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
Started sub 45 for the first time - virtual runner - 12-12-2013
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
Started sub 45 for the first time - TheEd - 13-12-2013
nice going VR
TheEd
ps.. went well in the marathon for AB, will update the latest blog post shortly
Started sub 45 for the first time - virtual runner - 14-12-2013
Build up period DAY4 (rest - did some pushups and situps)
Build up period DAY5 (40 to 50min over rolling hills ââ¬â 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.
Started sub 45 for the first time - virtual runner - 15-12-2013
Build up period DAY6 (75min easy and totally relaxed ââ¬â 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
Started sub 45 for the first time - virtual runner - 17-12-2013
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
Started sub 45 for the first time - TheEd - 17-12-2013
how you feeling between the runs VR?
recovering well and getting strong?
TheEd