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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 - Anba - 07-04-2021
Midweek report
Mon 5/4/21
31'51"
5.02 k
Avg pace=6'20
Avg Pulse =130
[attachment=69] Running easy and relaxed
Tues 6/4
32'15"
5.2 k
Avg Pace=6'11
Avg Pulse=135
[attachment=70] Another easy and nice run
Wed 7/4
1:07'57"
11.16k
Avg Pace=6'04
Avg Pulse=137
[attachment=71]
Enjoyable Easy and relaxed 1 hour plus run
1:07'57"
11.16k
Avg Pace=6'04
Avg Pulse=137
[attachment=71]
Enjoyable Easy and relaxed 1 hour plus run
RE: Gabba Gabba Hey Ho let's - Anba - 09-04-2021
Thursday 30 mins easy
[attachment=72]
[attachment=73]
Friday
4x2k+90 sec rest
4x2k+90 sec rest
[attachment=74]
[attachment=75]
Recovery was 90"( lite walk+ jog last 15 seconds before running)
no/ avg pulse/ Lowest Pulse
1/ 133 / 105
2/ 142 / 116
3/ 149 / 129
4/ 158 / 137
For this run, I just wanted to run comfortably hard by feel, instead of blowing up like last time... I'm very happy to be able to complete the session with no issues...
I used a newer route this time, it's an out and back route with some sections with inclines and downhills... tougher than my usual route coach, I just wanted to do something new instead of the old track to keep interesting and fresh.
RE: Gabba Gabba Hey Ho let's - TheEd - 09-04-2021
Great stuff Anba .. when you change routes it can sometimes lead to a negative performance, however you seemed to have coped really well, plus some
nice going TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 11-04-2021
[attachment=76]
Day 5 Sunday 11/4/21
Resting pulse=45
1hr 43' 27"
17.04 km
Avg pace=6'04 Avg pulse=144
5k breakdown
[attachment=77]
32'54 Avg Pace =6'34 avg Pulse = 131
[attachment=77]
32'54 Avg Pace =6'34 avg Pulse = 131
[attachment=78]
29'28.2 Avg Pace =5'53 Avg Pulse = 144
[attachment=79]
29'00
Avg Pace= 5'47 Avg Pulse = 152
last 2.04k
[attachment=80]
12'02.8 Avg Pace=5'55 avg Pulse=154
Good long run coach, just that I might have run a bit quick in the 11-15k, but managed to ease off and control it after 15k...
Overall, enjoyed the long run as usual...
RE: Gabba Gabba Hey Ho let's - TheEd - 13-04-2021
Hi Anba, you felt in control of your long run, as it seems to be
nice training
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 14-04-2021
Thanx Coach.
Midweek report
Mon 12/4
waking pulse=45
31'19
5.0 k
Avg pace=6'15
Avg Pulse =129
Tues 23/3
waking pulse=45
31'36"
5.07 k
Avg Pace=6'14
Avg Pulse=132
Day 8 Wednesday 14/4
waking pulse=46
6x1k+ 60 secs recovery Walking
Listing out only the pace
no / Time / Avg pulse/Max pulse
1 / 4' 57.2" / 150 / 161
2 / 5' 00.0" / 150 / 162
3 / 4' 55.0" / 155 / 171
4 / 4' 57.0" / 160 / 177
5 / 4' 51.0" / 166 / 188
6 / 4' 30.0" / 170 / 188
Overall
Avg Pace= 4' 50.0
Avg Pulse=158
Avg Max Pulse=175
For recovery, just light walking.
no/ Lowest Pulse/Avg Pulse
1/ 116 / 137
2/ 121 / 144
3/ 129 / 147
4/ 133 / 154
5/ 133 / 156
6/ 138 / 162
Just went by feel coach, no target time for interval... just wanted to run and get the feel, didn't want to pressure myself looking at the watch, feeling bad and chasing time... honestly coach not my cup of tea or coffee ,
unless there's a specific target time I'm working for a Race...
Honestly coach , I just like to run, have some basic guidance or framework on what I want to do, just run free , enjoy the cool air in the early morning...etc
Plus today was the New Year, knew I have to settle all things by 6 am and get ready to do prayers before 7 am and leave for work...
So didn't want to smash myself up...lol
I just ran based on how I feel today... early morning run as usual about 5 am... Felt good, in control, not sure why but before starting my rep.. i took a sip of water, and didn't swallow down...just had it in my mouth for the first 5k session, just to keep the throat moist...or did i forget to gulp...lol... any way coach just some quirks to add some spice in the daily run... just being thankful, injury free and enjoying the process... cheers coach
RE: Gabba Gabba Hey Ho let's - Anba - 19-04-2021
Fri 16/4
waking Pulse=44
1:01'27
9.51k
Pace=6'27
Avg Pulse=132
Sunday
5k paced run
25'54
5k breakdown
Time pulse
5'27. 145
5'23. 153
5'21. 157
5'09 163
4'32. 168
AVG Pace=5'10
AVG Pulse=157
Just ran according to feel and not looking at watch, only at 3.6k did I notice pace was a bit slow ...maybe that's why it felt quite comfortable initially...lol
Monday(19/4)
50 ' 28"
8.21k
Avg Pace=6'09
Avg Pulse=136
RE: Gabba Gabba Hey Ho let's - TheEd - 19-04-2021
nice set of training Anba .. really like how you getting your pace judgement organised and that you able to accelerate at the end
nice going
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 21-04-2021
Thank You coach.... just enjoying the training coach....
Tuesday (20/4)
31'56"
5.39k
Avg Pace=5'55
Avg Pulse=143
Wednesday (21/4)
Fartlek = 3 X 5 mins race pace + 60" walking
Dist | Pace | Avg Pulse | Max Pulse |
1.05k | 4'44 |156 | 171
1.09k | 4'36 |162 | 179
1.15k | 4'21 |168 | 181
Avg Pace=4'33
Avg 5 min pulse=162
Avg Max Pulse=177
Avg/Lowest Pulse 1 min easy jog
155 /123
162 /138
168 /149
RE: Gabba Gabba Hey Ho let's - Anba - 23-04-2021
Thursday 22/4
40'05.0 mins
6.75k
Avg Pace=5'57
Avg pulse=142 bpm
Friday 23/4
6X1 min race pace +60" walk
Pace | pulse | max Pulse |Dist
3:51 | 155 | 163 |259 m
3:38 | 153 | 174 |275 m
3:55 | 160 | 177 |255 m
3:53 | 154 | 170 |257 m
3:38 | 161 | 170 |274 m
3:57 | 169 | 185 |253 m
Avg Pace=3'48
Avg Pulse=158
I Quickened the pace a little bit, I was going through my log book. and noticed that whenever I did avg sub 4 pace for my 6X1 min, my 4k TT runs have a better perceived effort and pace ....so just wanted to test, if it will this help for my 4k TT
Taking a rest day Saturday and doing my 4k TT on this Sunday... all good here Coach,
Cheers