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+--- Thread: coming off base phase/when to up the pace. (/Thread-coming-off-base-phase-when-to-up-the-pace)
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coming off base phase/when to up the pace. - TheEd - 27-10-2013
quite superb Jon, if the course is accurate, it shows you how if you give your body a chance the natural ability will come through
doing a few core sessions and keeping oneself healthy
then building forward cautiously
a large congrats, as no matter which way I am sure it would be well below 37 minutes
onwards with caution
urf:TheEd
coming off base phase/when to up the pace. - JonathanWardley - 27-10-2013
Hi ed
thanks for your post i think keeping a level head is the key to the matter.like you said if the course is correct...its not. then better stay on 35 10k training for the time been its only
stepping stone stuff so lets keep it simple thanks again jon.
coming off base phase/when to up the pace. - JonathanWardley - 30-10-2013
Hi Ed
just a quick post to say i will start cycle again on the 1st of november and go from there really.I have done a few easy recovery runs a rest today easy 45 when i join the vessle then on to cycle.i would like to do the 2k reps around 3.30 per 1k and keep doi:jive:ng a tempo run at 3.42 to 3.50 per 1k think everything will work well and look forward to racing on the 8th of december so speak soon and regards jon.
coming off base phase/when to up the pace. - JonathanWardley - 03-11-2013
Hi ED,
just wondered if you had read a few post ive put up?? The trainings going well at present so hopefully will make some headway in my next race 5 weeks is quite a good time i think to go up another gear so speak soon and regards jon.
coming off base phase/when to up the pace. - TheEd - 03-11-2013
Been busy doing media coverage of the Ocean Lava Triathlon the past few days,
http://www.time-to-tri.com/lanzarote/van-hoenacker-wins-ocean-lava-2013
should be getting back up to speed from today
the cycles stay more or less the same .. Tuesday Day 1 and Thursday Day 3
don't consider going more than 5 to 10 seconds per k for the 2k reps
once you feel you reach a new level, do consider whether it would be a good time to have a 2 week build-up particularly if you go back to sea, because the aerobic always allows for a good foundation and makes stepping up another level easier
what are your thoughts on this?
TheEd
coming off base phase/when to up the pace. - JonathanWardley - 04-11-2013
Hi Ed
thank you for your post hope you enjoyed the tri..Ive given your advise a lot of thought and will go with the 2 week build up as i can see it will help me later.I don't really want to do it but i can see some old habits coming back so to back off will be the best thing.Should i keep my heart rate around 145bmp-155bpm?Feeling a bit tired and grumpy with night shift but 4 weeks will pass speak soon and thanks again jon.
coming off base phase/when to up the pace. - TheEd - 04-11-2013
keep the heart rate below 150 and all should be fine, on occasion allow the pulse to go up to 155 bpm .. only occasion, so it can provide you with variation
the time will pass quickly
moving on up
TheEd
coming off base phase/when to up the pace. - JonathanWardley - 05-11-2013
Hi Ed,
Just wanted to ask about the build up i figured that i should do the first two weeks then maybe a time trial before going on the cycle again.?feeling good and refreshed so far think you where right i was trying to push on and really breaking myself down so thanks for detecting that regards jon..
coming off base phase/when to up the pace. - TheEd - 06-11-2013
yes the 4k time-trial does assist in providing a marker
onwards
TheEd
coming off base phase/when to up the pace. - JonathanWardley - 08-11-2013
Hi Ed,
will do another week of base phase then and go on to the 4k time trial quite looking forward to it really.Just wanted to ask about the rolling hills do i have to keep the heart rate low on these sessions also? regards jon.