Sub-45 Here I come.

***TheEd*** · 19-03-2009, 05:39 AM

how the legs feeling as it can often take a while for quads to recover from downhill running

Cheers

TheEd

bmclough · (This post was last modified: 19-03-2009, 01:54 PM by bmclough.)

They were tender yesterday but have improved greatly today. The easy run last night was just a jog as I wanted to keep the HR down. I will do the same today.

bmclough · 19-03-2009, 01:56 PM

Date: 19-03-2009
Distance: 5.7k
Avg HR: 137
Max HR: 148

Nice and easy recovery jog.

bmclough · 21-03-2009, 04:09 PM

Date: 21st March 2009
Distance:4k
Warmup:3k
Cool Down: 2k

Session details

1k 4:12 avg=177 max=186
2k 4:24 avg=188 max=189
3k 4:35 avg=188 max=190
4k 4:40 avg=188 max=191

17:51 Total Smile

This is the first time I have broke 18 for the 4k and very happy. I thnk I took off too fast but I just tried to hold on from 2k.

1 hour easy tomorrow and then awaiting your instructions coach Smile

New Max HR BTW.

bmclough · 22-03-2009, 06:06 PM

Date: 22-03-2009
Distance: 8.5k
Avg HR: 144
Max HR: 153
Time 60:37

Nice and easy should this always be the pace for these?

I will do a 30/40 min easy tomorrow I would guess. Should I start the 10k cycle again on Tuesday or do you want to make changes as the race is only 2 weeks off?

***TheEd*** · 22-03-2009, 11:21 PM

Let's do the last 2 weeks of the 10k cycle so you can race at the end of those 2 weeks

and congrats on running sub 18 minutes .. more to come, no doubt

and nice and easy for all the 'easy' runs, yes

TheEd

bmclough · 23-03-2009, 01:49 PM

Thats sounds like a plan so I get to skip the 2k session until April. :jive:
I am going to run the 1k session on the Threadmill for the last time tomorrow. Then on the next cycle the days will be long enough to take them outside.

***TheEd*** · 23-03-2009, 02:01 PM

joy of joys

bmclough · (This post was last modified: 24-03-2009, 09:08 PM by bmclough.)

Hi TheEd

Here is the output from the 1k session. I was very happy with this session and felt quite strong the recovery between reps was good even though I did this at 4 secs quicker than last time.

Done on a Threadmill @1% next time will be outdoors which should be interesting.

1k warm up

Len|Dur |St Hr|Av Hr|Mx Hr|Rest
1k|4:20|105|166|174|90 sec
1k|4:20|110|166|178|90 sec
1k|4:20|121|168|179|90 sec
1k|4:20|125|171|181|90 sec
1k|4:20|129|171|181|90 sec
1k|4:20|128|173|182|90 sec

1k cool down

B.

***TheEd*** · 24-03-2009, 09:27 PM

very good session B

consistent, stable and certainly more to come

just one thing before we consider increasing the speed of the 1000's we should reduce the Rest to 60 seconds, this will give you even more of the 5k pace that is part of development

good going

TheEd