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+--- Thread: Gabba Gabba Hey Ho let's (/Thread-Gabba-Gabba-Hey-Ho-let-s)
RE: Gabba Gabba Hey Ho let's - TheEd - 13-01-2021
magic Anba .. you should move to a new level of development soon
onwards TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 17-01-2021
good day coach
completed day 20...
5X 8 min at 75% effort with 2 mins rest
Avg Pace=5'13
Avg pulse=152
Distance/ Pace / Avg Pulse / Max Pulse /
1.48k / 5'23 / 143 / 151 /
1.48k / 5'23 / 149 / 159 /
1.55k / 5'09 / 153 / 162/
1.54k / 5'11 / 157 / 168 /
1.60k / 5'00 / 161 / 169 /
Recovery was lite jog
Recovery
no/ avg pulse/ Lowest Pulse
1/ 138 / 129
2/ 139 / 128
3/ 144 / 134
4/ 147/137
5/154/ 141
on my very last step, had a slight mistep, my right ankle rolled in ... not that serious but its slightly swollen, I still can walk , stand, climb stairs. The pain scale is about 0.5 from 1-10...and sometimes it feels a bit tight...
RE: Gabba Gabba Hey Ho let's - TheEd - 18-01-2021
make sure to ice it daily Anba .. sometimes this can take a little longer to 'be right' .. focus on keeping the calf muscles loose too
keep us informed
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 19-01-2021
good day coach, brief update...
its definitely getting better i would say i'm getting back 95% of my previous mobilty,
i can do single leg stand, ankle inversion, eversion, heal and calf raises, etc...
Can also do single leg hops with no pain coach...
And light jogging etc..
just a bit of tightness and swelling ...
I do invert my ankle sometime coach...
Not sure why it happened this time...was it the shoes
which I had a previous incident back in 2018 or my use of elasticity speed laces ...etc
RE: Gabba Gabba Hey Ho let's - Anba - 20-01-2021
goo day coach, getting better much better ...close to 99%...I think i might be able to run by this Thurs or Fri...
did a test...and I can hop on the right leg with no issues... I might start of with a 30 mins run...
Past month was doing a lot of readiing regarding running coach... found a nice article... an interview with the legendary Lydiard nice one...
https://drive.google.com/file/d/13svitgKVb_GZBcgumzMfL6Br2Wy9JLpO/view?fbclid=IwAR26fAXiQtBJncEgAudm3yRNw9GMc8QpFRrNS_bqEqyWlFvIKoY45NBZIvs
RE: Gabba Gabba Hey Ho let's - Anba - 20-01-2021
Good day coach... another very good analytical study of 10000m track races...
https://www.frontiersin.org/articles/10.3389/fspor.2020.636428/full?&utm_source=Email_to_authors_&utm_medium=Email&utm_content=T1_11.5e1_author&utm_campaign=Email_publication&field=&journalName=Frontiers_in_Sports_and_Active_Living&id=636428
RE: Gabba Gabba Hey Ho let's - TheEd - 22-01-2021
thanks for the updates Anba .. are you back to some form of running now
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 22-01-2021
Good day coach, yes coach i'm already back to running ,... Overall no pain etc, was comfortable felt like usual self...
Started running back on Fri
Fri 34'03. 5.42k Avg pace=6'16 Avg Pulse =140
Sat 36'09 5.6k Avg Pace=6'27 Avg Pulse=133
Sun 37'57. 7.02k Avg Pace=5'24 Avg Pulse=150
RE: Gabba Gabba Hey Ho let's - TheEd - 27-01-2021
Hi Anba .. how has the week's training been going so far
ankle good
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 27-01-2021
good day coach, this week training is quite consistent
Ankle is good coach...
no issues...back to normal
Mon 30'11. 5.25k Avg pace=5'44 Avg Pulse =140
Tues 42'23 6.56k Avg Pace=6'27 Avg Pulse=135
Wed 44'26. 7.11k Avg Pace=6'15 Avg Pulse=136
I'm thinking of doing back the 3 week Build up program next week coach
with some adjustment by taking Thursdays off coach, the reason why is that now i'm doing my teaching and lectures from home since we are back in Lockdown again, for this Semester my classes are packed on thursdays... so planning to take that day off..
the good thing for this Lockdown is that we are allowed to run but only in our close neighbourhoods...so usually i run early in the morning to avoid the people who usually congest the roads in the evening ...
Adjusted Build up program
Mon 1 hour easy
Tues 1 hour easy
Wed 5X 8 mins+ 2 mins recovery
Thurs Off
Fri 1 hour easy
Sat 40- 50 mins hills
Sun 75 mins easy
Coach i did do 4k TT last sunday ... just wanted to see how it feels again
km/ Time / Avg Pulse / Max Pulse /
1 / 4'59 / 155 / 163 /
2 / 4'50 / 163 / 172 /
3 / 4'48 / 165 / 170 /
4 / 4'32 / 175 / 194 /
Total:19'09
Pace=4'47
Pulse=165
to be honest coach, a bit disappointed with the time... feels like i'm back to square one...lol... maybe im doing my easy runs to easy...but it felt a bit labored doing my 4k TT again... not sure why... it's ok...looking forward to put in some good mileage before doing another 4k TT coach...cheers