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+--- Thread: When to start program? Need advice. (/Thread-When-to-start-program-Need-advice)
When to start program? Need advice. - kilroy - 31-01-2009
Hi Ed,
Did the session as planned but my hr monitor/clock did not log any hr/lap data from the session!? :mad:
I think I can give you good feedback anyway.. except the hr data from last k because I didn̫̉t look at the hr monitor (as planned)
1k @ 3:50 = 3:50/k (hr was 163 at 1k mark)
2k @ hr 155 = estimated pace avg. 4:10/k (hr average this k 156-157)
3k @ hr 155 = estimated pace 4:15/k (hr average this k 156)
4k @ 80% effort = estimated avg. pace 3:58-4:00/k (dont know hr... estimate 163-165)
Time 16:10-16:15
Pulse dropped to 120 in 58-62sec
Was relaxed, enjoyed the comfortable pace and low hr.
Over to you Ed
When to start program? Need advice. - TheEd - 01-02-2009
the dropping of the pulse was promising
however I do suspect you have not cleared your system up completely of that cold
so try to keep hydration up and do keep us informed as to how the sniffles are etc and especially if you feel leg aches in bed or the legs feel tired when going up and down stairs
Thanks
TheEd
When to start program? Need advice. - kilroy - 01-02-2009
Hi Ed,
Good feeling today, no sniffles or leg aches in bed or stairs. Was out on a 60 min run today and I had a nice feeling in body. Think I am back on track. Paced 4:44 min/km during a 12,2 k run (57 min), avg. pulse 152.
It feels like I got a couple of extra gears during the last 2 weeks.. When I started running last summer it felt like I had one gear.. and became very tired if I tried to 'gear up'. I think the 3 cycles has been really good, I feel much stronger than before.
All for now.
/Kilroy
When to start program? Need advice. - TheEd - 01-02-2009
Good stuff kilroy
here's to next week
TheEd
When to start program? Need advice. - kilroy - 03-02-2009
Hi Ed, feedback from todaỷ̫s 10 x 400m R 60 @ 86 s, treadmill.
I will have to submit the the lowest hr during rest later today.. can̫̉t see it on my watch without extracting the data to my computer (forgot the cable).
1.24,9 - 143 hr avg - 111 resting hr
1.22,8 - 147 hr avg - 122 resting hr
1.23,8 - 150 hr avg - 121 resting hr
1.22,0 - 153 hr avg - 128 resting hr
1.22,0 - 153 hr avg - 132 resting hr
1.22,2 - 156 hr avg - 130 resting hr
1.19,9 - 158 hr avg - 138 resting hr
1.19,9 - 159 hr avg - 134 resting hr
1.19,9 - 159 hr avg - 134 resting hr
1.15,1 - 162 hr avg
Time incl. rest: 22:56
Intervals avg: 1:21,3 (154 hr)
Session avg hr: 151 (81%)
Session max hr: 176 (95%)
Cheers
-Kilroy
When to start program? Need advice. - TheEd - 03-02-2009
lol kilroy
this is classic ..
my concern was running the 400's too quickly however I see you went for the 79 seconds
and a last one of 75
here's hoping no problems tomorrow as that session just shows your improvement
remember that racing outside in the weather conditions will make a difference however you are certainly in shape
hold back now till the race
you are certainly coming along
TheEd
When to start program? Need advice. - kilroy - 03-02-2009
Ed, I was expecting some comments about the session
I found it quite hard to hold back today.. at the end of the session I tried 80 sec to see my pulse. The last one I just wanted to "clear the system".
I guess this is the tricky part.. when you feel strong and hold back.
-Kilroy
When to start program? Need advice. - TheEd - 03-02-2009
seen it all before .. hence the warning
just try to stay relaxed now and enjoy the race
certainly coming along
TheEd
When to start program? Need advice. - kilroy - 03-02-2009
Ed:
Added resting hr to todaỷ̫s session, see above.
-Kilroy
When to start program? Need advice. - TheEd - 03-02-2009
you know the session is more or less the equivalent to a 3000m speed session?
The 10k programs are adapted to work off the ideas of the 5 tier system
so you train
10k speed / pace session
5k speed / pace
3k speed / pace
Hope that helps understand the sessions more
TheEd