break 38

[RunSam]

Just completed my 5x2000m session
Local track

Little bit disappointed in the time.

1) 8.22 R90 74
av hr 154
max hr 165

2) 8.22 R90 82
av hr 161
max hr 172

3) 8.43 R90 86
av hr 161
max hr 168

4) 8.54 R90 77
av hr 161
max hr 172

5) 8.35 R90 78
av hr166
max hr 178

Total 42.56


It was very windy

Still hopfully I will see some improvement in the next cycle.

Thanks
RunSam

[RunSam]

Hi Ed,

Just completed day 8 of the program 6x1000m
Local 400m track
10 degrees / light wind

Here are the numbers:

1) time 3.43
max hr 167
av hr 151
R60 115-120

2) time 3.51
max hr 169
av hr 161
R60 115-120

3) time 3.57
max hr 174
av hr 161
R60 115-120

4) time 4.03
max hr 174
av hr 161
R60 115-120

5) time 4.02
max hr 174
av hr 162
R60 115-120

6) time 3.58
max hr 179
av hr 167
R60 115-120

Total 23.34

Fairly pleased with this time, I have also adjusted my technique to a more forefoot stride. It feels quicker and does'nt agitate the left knee as the quality runs had been doing previously. Followed some ChiRunning tips which I felt where very helpful.
http://www.youtube.com/watch?v=rkUqkdPQHis

What do you think of ChiRunning?
There are plenty of mupets on youtube who have no clue about running:duh:

Thanks
RunSam

ps Hope you are settling in, you are not missing much here weather wise:p

[TheEd]

Hi RunSam

years ago I changed my foot placement for the better however as soon as I get tired it goes out the window

onwards and forwards

TheEd
ps.. the weather this side has been indifferent but still warm

[RunSam]

Hi Ed,

Did the day 3 session today 5x2k, it went quite well!
Location: local track / light wind / 7 degrees

1) time 8:00
max hr 169
av hr 161
R90 hr 79

2) time 7:56
max hr 164
av hr 173
R90 hr 75

3) time 7:59
max hr 169
av hr 180
R90 hr 87

4) time 8:09
max hr 170
av hr 178
R90 hr 83

5) time 8:12
max hr 171
av hr 179
R90 hr 75

Total running time 40:16

This was pretty much all I had, just fell away on the last 2 sets but not to bad.
Its a full 2 mins 40sec faster than my previous 5x2k 1 month ago! :whistle:
My recovery heart rate is quite low, I read on another post somewhere that you said if it drops below 120 you are not doing it sufficiently hard.

I have been running my "easy runs" a bit quicker, now at around 5:00 min-5:15 per km with heart rate around 130-140. It seams to be givinng me the improved stamina.



Glad to read you and the ducks are settling in.

thanks

RunSam

[TheEd]

nice session Sam ... the 1000's should prove to be a great deal easier and will help in going quicker in this session at a later stage

each heart rate is different and often the 'average' is correct regarding the 120bpm

however you may need to still learn to run faster before you can maintain the pace and this comes through the 6 x 1k session development

so in truth, you in a good place and it must be known that the 120 average is often related to the 1k session as that is a 60 second rest



all seems pretty decent

TheEd
ps.. the ducks have their moments and it is still somewhat a challenge

[RunSam]

Hi Ed,

Hope all is well your end.

We are experiencing some very mild weather here in sweden so the training is unhinded, weather wise.
Today was time for 6x1000m

Local 400m track
light wind / 6 degrees

1) min/sec = 3.54
Max hr = 163
Av hr = 148
hr R60 = 83

2) min/sec = 3.51
Max hr = 167
Av hr = 158
hr R60 = 85

3) min/sec = 3.51
Max hr = 171
Av hr = 160
hr R60 = 88

4) min/sec = 3.52
Max hr = 174
Av hr = 163
hr R60 = 88

5) min/sec = 3.52
Max hr = 175
Av hr = 163
hr R60 = 88

6) min/sec = 3.49
Max hr = 179
Av hr = 167
hr R60 = 90

Total 23,09 (running time)

New PB beating my previous best by 25 sec's (3 weeks ago).
I had to pick up the pace for the last lap in each set to hit the target times. I think this explains the large gap between av and max hr.
Are you happy with the HR? 193 is my absolute max.
My hr after the R60 (lying down) is again low, do you think I am pushing hard enough? I can't go any harder, should I take a shorter rest?
In the final set I am at 93% of my max with 179 bpm and 87% at 167 bpm.
I feel the faster development pace is making the difference.

I'm happy with this session! :whistle:

Thanks Ed.

RunSam

[TheEd]

RunSam, when do you get to race again, as this does look like it is moving in the right direction?

nice session and your recovery pulse shows there is certainly more to come .. here's to winter not messing things up

TheEd

[RunSam]

Next race is a 10k on 31st December.

RunSam

[TheEd]

so one more solid cycle before then?

Cheers

TheEd

[RunSam]

Yes that is the plan, however yesterday I did not feel 100% so rested and today I also feel rough.
Resting pulse is elavated by 10 beats.

Few days off needed.

RunSam