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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 - 26-04-2021
Good day coach
I couldn't do my 4k TT in the Sunday morning because I just managed to sleep after 2 am.
My children woke up in the middle of the night since they weren't feeling well and couldn't sleep the whole night.
I Had to do it later in the evening and just did a 3K TT cause I didn't want to stress my self too much...
My 3k TT result
Sunday
25th April, 2021
Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)
4:37.0 | 157 | 167 |88
4:35.0 | 165 | 171 |88
4:16.0 | 174 | 189 |86
Time : 13:28
Avg Pace=4'28
Avg Pulse=165
Quite suprised as i ran just by effort and when i took a look at my watch it was a sub 4:40 pace, which felt good although the evening heat was about 29C with 83% humidity, the first 2k was good, and I just decided to do 3k and didn't want to push and hammer myself and just keeping it short and sweet.
I do seem to notice that my sub 4 pace in my 6X1 min did make the sub 4:40 pace effort feel easy...
Cheers coach
RE: Gabba Gabba Hey Ho let's - TheEd - 26-04-2021
Good to hear all going OK .. if you were training with us in a group, you would notice we switch things around to accommodate circumstances, so keep being aware about what is happening around and don't create extra stress if you not able to do the exact session
onwards and nice to hear you 'all good'
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 28-04-2021
Good day coach,
Midweek report
Mon 26th April
32'10
5.38k
Avg pace=5'58
Avg Pulse =137
Tues 27th
31:39"
5.23k
Avg Pace=6'03
Avg Pulse=137 (slight spike in the watch)
Wed
1:08'48"
11.57k
Avg Pace=5'57
Avg Pulse=140
Resting pulse is about 45-47, all good here coach... enjoying the runs as usual... cheers
RE: Gabba Gabba Hey Ho let's - TheEd - 28-04-2021
nice Anba .. steady as he goes
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 30-04-2021
Good Day coach,
Thurs 29/4/21
34'56"
5.46k
Avg Pace=6'23
Avg Pulse=130
An Easy and Relaxed run
Fri 30/4/21
2k warm up
Morning run 5.00am
Good weather, cooling about 24 degr C
4x2k +90 sec rest
Time / Pace / Avg Pulse / Max Pulse /
9' 56.5 / 4'58 / 145 / 155 /
9' 40.0 / 4'49 / 151 / 171 /
9' 34.0 / 4'47 / 157 / 171/
9' 26.0 / 4'42 / 161 / 182/
Avg Time = 9' 39.1
Avg Pace = 4' 49.0
Avg Pulse= 154
Recovery was 90"( lite walk+ jog last 15 seconds before running)
no/ avg pulse/ Lowest Pulse
1/ 124 / 99
2/ 137 / 115
3/ 145 / 125
4/ 151 / 127
My main aim for the 4X2k session this time is to complete the session with emphasis on good form, the feel for the 10k pace and get back the confidence . I used my old route back, ran by feel and not looking at the watch. Quite Happy to have completed the session and was able to cut down the time with out being conscious of it.
My main target is to get used to 4X2k session, to get used to the flow, how the mind and body reacts to it, soak it in and flow with it.
Cheers coach, have a great weekend.
RE: Gabba Gabba Hey Ho let's - TheEd - 30-04-2021
nice going Anba .. many little steps to make up a big step .. progress good
enjoy your weekend TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 30-04-2021
Tq coach, always appreciate your kind words.
RE: Gabba Gabba Hey Ho let's - Anba - 05-05-2021
Midweek report
Day 5 Sunday 2/5/21
Resting pulse=45
1hr 33' 27"
15.10 km
Avg pace=6'10 Avg pulse=138
Very enjoyable long run.
Mon 3/5
waking pulse=44
30'30"
5.13 k
Avg pace=5'57
Avg Pulse =136 (* slight spike in the early mins)
Tues 4/5
waking pulse=45
31'09"
5.09 k
Avg Pace=6'07
Avg Pulse=135 (slight spike again)
Day 8
Wednesday 5/5
waking pulse=46
6x1k+ 60 secs recovery Walking
no / Time / Avg pulse/Max pulse
1 / 4' 41.7" / 149 / 158
2 / 4' 37.0" / 150 / 161
3 / 4' 41.0" / 152 / 164
4 / 4' 37.8" / 157 / 174
5 / 4' 32.0" / 161 / 179
6 / 4' 29.0" / 165 / 189
Overall
Avg Time= 4' 36.4
Avg Pulse=156
Avg Max Pulse=171
For recovery, just light walking.
no/ Lowest Pulse/Avg Pulse
1/ 116 / 146
2/ 128 / 146
3/ 127 / 149
4/ 130 / 152
5/ 140 / 159
6/ 138 / 164
Very happy and quite suprised with the results compared to the previous 6X1k workout, I used a different track route due to one of the houses along the old track had a funeral going on...
I ran by feel, just had a short warm up since I was rushing for time and didn't set any target, just wanted to enjoy running fast... so happy with the end results... cheers coach
RE: Gabba Gabba Hey Ho let's - TheEd - 05-05-2021
nice Anba .. the 1k session is normally an enjoyable session compared to the 2k session
on we go TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 07-05-2021
Good Day and Thanks Coach
6/5/21
30'53"
5.17k
Pace=5'58
Pulse=138
Nice and easy run... ran by feel as usual the 5k break down
[attachment=82]
7/5/21
1:00'56"
10.08k
Pace=5'58
Pulse=141
10 k break down
[attachment=81]
Nice run, initially felt like I was going a bit slow, maybe the fatigue from the 1k repeat 2 days ago kicked in...ran by feel but surprised to see a good pace Saturday off and Sunday 5k paced run
Have a great weekend coach...
cheers