Gabba Gabba Hey Ho let's

[Anba]

Good day coach,
regarding the 2k session, all was positive... nothing negative i can recall ... it was a good workout,
felt exactly like how I would have felt in a 10k race...
was learning to pace ... since the rest was short 90 seconds...
so far so good

[Anba]

Day 5
Resting pulse=46
1hr 50 mins
16.75km
Avg pace=6'34
Avg pulse=139
Overall enjoyed my long run, just made it easy and nice.
1k pace 7'25 avg pulse 119
Last k 6'05 avg pulse 149... Last 3k pulse was steady around 148-149.
After finish felt great and didn't feel to exhausted the whole day cause I didn't push the pace below 6 mins...

Day 6
Resting pulse 46
4.6k
Avg pace =6'35
Avg pulse =128

30 mins easy, just like yesterday took a relaxed and easy approach.

[TheEd]

Hi Anba, you have quite a low resting pulse, which should mean a lower maximum pulse
with more data feedback we will get to be able to know more about you

on we go, things are looking comfortable

TheEd

[Anba]

Good day coach,
When I joined a local running program from 2016-2018, my running pulse dropped from 58 to mid 40's after running consistently.
Earlier this year I got a watch with heart rate sensor.
Early April, I just ran a 1k test , 3:59, the highest recorded was 196.
And the last proper 8k race I ran in end of August fastest so far the pace and avg pulse
5:02 162
4:58. 167
4:59. 167
4:55. 166
4:59 168
5:25 had an incline 169
5:04 167
4:56 169

[Anba]

cycle 1
Day 7
rest pulse 52
30 mins
super easy since pulse was high , 4.1 km avg pace 7:25.
I made sure my avg pulse was around 121-123 each km.
resting pulse may be a bit high because of sleep was not that good.

Day 8
rest pulse 49
5 x 1k + 60 secs rest
Interval no/ Time / Avg pulse/ Max pulse /
1. 4'57.1 150 161
2. 4'51.8 159 166
3. 4'51.0 160 169
4. 4'50.0 162 168
5. 4'45.0 166 175
overall avg pace 4'50
felt good during the workout, 1st rep did a measured run ...runs 2,3,4 was based more on feel after i could lock in the pace. last rep just wnet a bit a faster but still was within control... overall i would rate it as 8 for RPE (1-10)

[TheEd]

Hi Anba, what are the fastest times you have run for 5k and 10km please?

nice session , your running on feel is promising

TheEd

[Anba]

Good day coach
Fastest time for
5k 24:18 July 2019
10k 52:14 April 2018

[TheEd]

Thank you .. do you have any other times for other distances?

you coming along quite nicely, if you balance things your running should jump to a new level quite soon

TheEd

[Anba]

Good day coach
Regarding times, i did a 3k TT in early july..

3k best times 14:09
Time/ Avg pulse/ max pulse
4:52 148 154
4:44 158 166
4:33 164 173

Cycle 1 sub 50
Day 9
30 mins easy
resting pulse 47
Dist: 4.45k
avg pace:6'47
avg pulse: 124

Day 10
resting pulse 47
Dist:4.45k
Time :30'36
Avg pace =6'54
Avg pulse=126

[Anba]

Cycle 1 sub 50
Day 11
Rest Pulse =45

Day 12
Rest pulse=49
5k paced run
Total time:25'20
Avg pulse =165

Time/ AVG pulse per K/ max pulse
5'02 154. 167
5'00. 165 174
5'00. 167 172
5'17. 169. 173
5'01. 169. 182