How to train

[TheEd]

always good to hear that the easy runs are becoming pleasant as this will always help with recovery

nice

TheEd

[Raginglynx]

Yes, indeed

Will the 2k, 1k and 400 sessions change this 3-week period, or still the same?

rgds,
Christian

[TheEd]

keep the pace the same as your last sessions

TheEd

[Raginglynx]

Two runs, the first has not so truthful heart rates because of messing Garmin

Day 1, Sub 40 program - 3rd round
1hr easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.18 1:00.00 5:54 139 184 90


Day 2, Sub 40 program - 3rd round
1hr easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.16 1:00.01 5:55 130 149 90

Take care!

[Raginglynx]

The 2k x 5 went fine except for two minor incidents - the forest between 4th and 5th interval and the fact that I had to break due to heavy retchings when I had around 100 meters left to run on the last interval.

We have had colds in the family this past week. Maybe it was that. I didn't feel fatigued at any time during the session.

Day 3, sub 40 program - 3rd round
start with 5x2k R90 (3.55 to 4.00 per k)
Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Note
1 2.01 7:54.15 3:56 157 171 106
2 2.00 7:45.15 3:53 171 180 115
3 1.99 7:51.75 3:57 174 183 124
4 1.99 7:49.54 3:56 175 184 139 Forest during rest
5 1.82 7:09.01 3:56 181 190 - breaking due to retching

rgds,
Christian

[TheEd]

you must be cautious after this

the rest Friday should help but be very aware about your waking pulse

if that is 10 beats higher than normal then it is a warning sign and maybe you should not train

TheEd

[Raginglynx]

That's good piece of information TheEd. Unfortunately I haven't logged my waking pulse before, so I don't have anything to compare with. Today I'm afraid it's too late, since I've been up for a couple of hours and also drunk a cup of coffee

But in the future I will be better at logging it. Is that always a good guideline? 10 beats over normail wake up pulse = don't train

rgds
Christian

[TheEd]

when the beats are 10 above normal the body is telling you that something is amiss, so when training and you feel things are not right then it is advisable to drop off and take things easy

the pulse is most helpful in telling you where you stand

the body has rhythms and with our training we try to train it to perform when we want it to, however we must be in tune with our body and the pulse is our early warning system to assist us

onwards and forwards

TheEd
ps.. it is good to take your pulse in the am to get your average waking pulse
How to take your pulse

[Raginglynx]

Checked my wake up heart rate yesterday. 48. Today 48. But yesterday I thought it to be best to take it a little easy, so I only ran 1 hour then and kept it very calm. Everything on these two days have felt solid and fine.

Day 5, Sub 40 program - 3rd round
1hr easy
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.19 1:00.06 5:54 124 142 88

Day 6, Sub 40 program - 3rd round
Longest run, up to 90 min on feet
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.22 1:00.19 5:54 127 192 89

[TheEd]

good stuff .. be in touch with your body and caution when returning

onwards and forwards

TheEd