What should i do next?

[niikp]

Hi Ed, so here are my results for Days 6-8 (PS.. i noted my long run in the previous post as Day 03 when in fact it was Day 05)


Day Date KM Time Pace HR-AVG/Peak/Rest
Day 06 Apr 19th I took an extra rest day
Day 07 Apr 20th 7.1 40:03 5:38 152/158 felt fine, had a slight cold, warm

Day 08 Apr 21st 6x1k R60-90 4:20
1.0 4:22 155/166/107
1.0 4:24 161/168/107
1.0 4:22 161/169/111
1.0 4:28 161/169/115
1.0 4:28 162/170/115
1.0 4:30 163/172/118

Not unhappy with that, but slower than I had hoped. I finished the exercise, and with an AVG of 4:26 so not too far out. I noticed on my graph that each time I set off I would run the first 200m at 4:10 or so. So I can work on not doing that and maybe just evening out my pacing will get me at 4:20.

It was also the first time I relied on a pre-set measured distance rather than GPS, and that means no cheating!

Not my best run, I felt that, but not bad. Tomorrow is 30min @ 5:45, day after 60min @ 140BPM, then Day 12 5k paced run 22:30 which I am thinking is 4:30 pace.

No aches or pains.

[TheEd]

This cycle I am feeling way better, not necessarily faster just more in control, less reactions, less tired and more confident I can achieve and finish each exercise.

this is good to hear, the results / rewards should begin to follow

on we go

TheEd

[niikp]

Hi Ed,
just quick, Day 9 & 10

Day Date KM Time Pace HR-AVG/Peak/Rest
Day 09 Apr 22nd 5.63 31:33 5:36 149/156
Day 10 Apr 23rd 9.47 1:00:04 6:21 141/147 quads a little sore from Day 08, 7c cold, windy, and pouring down ;o)

No issues. So today is a nice rest although I don't feel tired which again feels more controlled this cycle. My Achilles issue is well under control and the eccentric calf drops are doing their job.

Day 12 and 5k paced tomorrow, my data says aim 22:30 (PB is 23:34 from Nov ) Last cycle I didn't manage to finish this last cycle because I went off too fast and was tired I guess. Pace will be 4:30.

[niikp]

Hi Ed, here is my 5K paced.

Day Date KM Time Pace HR-AVG/Peak/Rest
Day 12 Apr 25th 5K 22:51 4:34 166/173 hard, legs felt light or empty in the last 1500m

4:39
4:31
4:35
4:32
4:33

Effort was 9/10, I could not have run faster without someone in front to target.

Beats my PB from Nov 23rd 2015 of 23:34, my HR there was 166/175 and it felt like the same effort, and therefore I must be making more fuel available at 166 BPM than I was in Nov. A little outside the pace I aimed for (4:30 for 22:30) but I am pleased.

Worth noting that the Polar GPS always screws up when i turn back at 2.5km and if I map this run out in Runkeeper or Google maps it says I ran 5:12km which would be a 22:24 5K, but I will keep reporting my runs from my Polar for continuity.

No odd aches during/post run, I assume my quads will be a little sore the day after tomorrow. Easy 1hr run tomorrow at 140 BPM ~6:20, then day after 30min easy so around 5:55.

I have no race so I am assuming race day will be a 4K TT.

Looking at this 2nd cycle I can see that the most difficult day is the 4x2k...that really is tough!

thanks

Nik

[TheEd]

moving in the right direction

you can run a time-trial of 5k . 6k or an 8k, your choice

no need for the tester currently

the 2k session, well, once you on to doing it 5 x 2k, you will be on a different level as a runner, a little patience and you should start moving in that direction

keep up the good work, all the right stuff is taking place

TheEd

[niikp]

Thought I would post again today as I was pretty happy with my run (more for people like me who read other folks threads rather than TheEd)

Day Date KM Time Pace HR-AVG/Peak/Rest
Day 13 Apr 26th 9.7K 1:00:05 6:12 140/147 easy run, a little sore from Day 12
Day 14 Apr 27th 5.41K 30:09 5:34 146/155 easy run, a little sore right frontal thigh

I was happy with Day 14 (todays) run because at BPM 146 I ran around 5.4k @ 5:34. Last cycle Day 14 was BPM 144 around 4.5k @ 6:25. Same course. I was tired because it was my first cycle then for sure. But going further back I have lots of runs around 30mins/4-5k/144BPM and the pace is between 6:41 and 6:07, so quite a difference to today.

I never thought that an easy run would be the one where I see the most progress.

nik

[niikp]

Day Date KM Time Pace HR-AVG/Peak/Rest

F 3x5min 1min recover
Fast Pace target was 4:30
Recovery Pace target was 5:30


Day 15 Apr 28th

1.10K 5:01 4:35 151/163/160
1.14K 5:00 4:23 167/171/164
1.14K 5:02 4:25 167/170/162

Effort 7.5/10

Average pace was 4:27. Pretty straightforward day.

[TheEd]

all looking pretty good, straightforward is good

on we go

TheEd

[niikp]

Just a wrap up before race day Sat.

Day Date KM Time Pace HR-AVG/Peak/Rest

Day 16 29th Apr 7.24 40:05 5:32 148/156
Day 17 30th Apr 7.22 40:05 5:32 145/151

Exact same course. Went off a little to fast on Day 16 that's why it's a higher HR.

Legs were a little sore today from Day 15, so a bit of ice, then a nice rest tomorrow then Sat I'll do 5k TT i think, on a measured course so no GPS. I'll aim 22:30 @ 4:30 pace, and if I have anything left in the last 800M then I'll push on.

[niikp]

End of cycle 2. (other than recovery days)

Target was 5k @ 4:30 pace but I just couldn't finish the 5k. In total I ran 4.13 in 18:21 @ 04:27.

Day Date Rest HR
Day 19 May 2nd 46

KM Time Pace HR-AVG/Peak/Rest
4.00KM 17:36mins 4:24 172/165/didn't check recovery

Mark Pace Time
1k 4:29
2k 4:28
3k 4:23
4k 4:30

My last 4k TT on March 27th was 17:37. This is the first day of this cycle I didn't finish the exercise. But I'm am happy with my progress at the slower paces this cycle. The 1k timings are approximate.

My HR was at 170 for the last 1000m and was at 171 when I stopped. I am quickly noticing that an AVG of 165-68 and a peak of 171-174 is pretty much my ceiling, and I have no runs beyond those numbers in the last two cycles.