When to start program? Need advice.

[kilroy]

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 didn´t 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

[TheEd]

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

[kilroy]

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

[TheEd]

Good stuff kilroy

here's to next week



TheEd

[kilroy]

Hi Ed, feedback from today´s 10 x 400m R 60 @ 86 s, treadmill.
I will have to submit the the lowest hr during rest later today.. can´t 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

[TheEd]

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

[kilroy]

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

[TheEd]

seen it all before .. hence the warning



just try to stay relaxed now and enjoy the race

certainly coming along

TheEd

[kilroy]

Ed:
Added resting hr to today´s session, see above.

-Kilroy

[TheEd]

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