Gabba Gabba Hey Ho let's

[Anba]

Good day coach,
Sunday 23.2.2020
Am run
Day 6 sub 50
Rest pulse=47
Long Run
1:50'25
15.36k
Avg Pace:7'11
Avg Pulse:136

Very nice long run.Enjoyed it a lot, used back by my long run shoe ... a very nice shoe to run long. The last cycle I used a heavier shoe, with substantial heel height ...might have caused my heel problem since I was running slower and longer
..so this time I used back my long run shoe...
Quite comfy and nice.
I experienced no problem during my run later after my run I iced my heel for 10 mins .
So far so good coach...
Next
Rest on Monday
Tuesday 5x1k

[TheEd]

good stuff Anba .. you balancing things and understanding what to do more and more

onwards to the 1k session

TheEd

[Anba]

Good day coach,
Tuesday 25.2.2020
Am run
Resting pulse 49

5 x 1k + 60 secs rest
Interval no |Time | Avg pulse | Max pulse |

1 | 4'50.7 |154 |170
2 | 4'57.0 |161 |172
3 | 4'58.0 |163 |172
4 | 5'04.0 |164 |174
5 | 5'03.0 |166 |186

overall avg pace 4'57
Overall
Avg Pace= 4'57
Avg Pulse=162
Avg Max Pulse=175

Recovery was lite Jog
no/ avg pulse/ Lowest Pulse
1/ 160 / 144
2/ 159 / 149
3/ 164 / 151
4/ 162 / 153
5/ 166 / 158

Note:

During the First Rep, initially the running felt slow at the 500m mark , the time was like 2'34 so i just pushed a bit , suprised to see a 4'50 at the end, and maybe because of this my subsequent Reps was a slower and slower...
Last 2k rep, my legs, especially thighs felt heavier something that i didn't encounter in my previous interval cycles...interesting..
Took it as challenge to learn how to cope and run with it. To be honest, compared to my previous 1k intervals, this was the hardest and I was completely knackered at the end.Overall, I am quite happy to complete the workout with no issues.
for recovery, within 30 mins

took a mix of 300ml of coconut water + a scoop of whey protein with creatine
A bowl of blueberries+strawberries+grapes
2 soft boiled eggs

p/s
Plus, these 2 days Sleep was affected and I had about only 5 hours sleep for both Sunday night and monday night. Sunday, i had no choice had to attend my college students program that night. Slept around 12.30 am Monday woke up 5.30 am. Rest Pulse :49
Yesterday went to bed 10.15 am woke up at 3.25am today ( supposed to wake up 4.17am)...was lying about until 3.55am
rest pulse=49
then got up to warm up and prepare for the session.
started workout at 5.17am

[TheEd]

HI Anba, yes .. with time you should get the pacing right, starting slower and building up pace, finishing stronger

looking good TheEd

[Anba]

good day coach
Day 9 (Wed)
am run
Resting pulse=49
Dist =4.52
Time =31'40
Pace=7'00
Avg Pulse=130

Day 10 (Thurs)
am run
Resting Pulse=47
Dist:4.42k
Time:30'10"
Pace:6'50
Avg Pulse=133

Day 11(Fri)

5k paced run
Resting Pulse=47
Time | Avg Pulse | Max Pulse
5'16.7 | 143 | 164
5'10.7 | 157 | 164
5'11.7 | 162 | 169
5'08.7 | 165 | 173
4'56.7 | 169 | 178
Avg Pace=5' 08.9
Total time=25'44.5
Avg pulse=159

I went by feel for this run, never checking on my watch until the finish. I was rushing for time so didn't have enough time to do my usual 2-3 km +fartleks the reason was, initially while I was doing my usual warm up run, my stomach felt funny even although i've cleared all contents 30 mins before...so had to cut short warm up did my call of duty or booty in this case... realised i was late then i had to go straight towards my 5k paced run... interesting day indeed
so
Sat off...and Sunday 10k easy...
have a great weekend coach.. cheers

[TheEd]

Hi Anba, so all moving in the right direction again .. good to see

keep icing and doing exercises

forwards TheEd

[Anba]

Good day coach
for all the days
resting pulse=48

Sunday
10k Easy
1:12:44
Avg Pace=7'15
Avg Pulse=130

Monday
30 mins
4.34k
Pace=6'56
Avg pulse=131

Tuesday
Fartlek = 3 X 5 mins race pace + 1 min easy

Dist | Pace | Avg Pulse | Max Pulse |
1.00k | 5'00 |152 | 165
1.03k | 4'50 |159 | 168
1.04k | 4'49 |163 | 175

Avg Pace=4'53
Avg 5 min pulse=159
Avg MAx Pulse=169

Avg Pulse 1 min easy recovery
155
160
163

Again did my fartlek run with feel, without checking the watch during each interval. Felt good and strong during the run, quite happy to see the times. For the coming 2 days, it's 30 mins easy running and Fri 6 X 1min race pace + 1 min easy is it coach ?

[TheEd]

Good stuff Anba, yes, you have everything in order

enjoy the rest of the week

TheEd

[Anba]

Good day coach

for all the days
resting pulse=48

Wednesday
30 mins
very Easy Lite jog
3.45k
Avg Pace:8'41
Avg Pulse :112

Thursday
30 mins Easy
4.46k
Avg Pace:6'44
Avg Pulse:132

Friday
30 mins
including
Fartlek = 6 X 1 mins race pace + 1 min easy

1min Fast
Dist | Pace | Avg Pulse | Max Pulse |
209m | 4'47 |142 | 150
208m | 4'48 |147 | 152
209m | 4'47 |147 | 156
211m | 4'44 |150 | 155
219m | 4'33 |153 | 159
225m | 4'26 |155 | 161

Avg Pace=4'541
Avg 1 min pulse=152
Avg MAx Pulse=156

1min Easy
Dist | Pace | Avg Pulse | Max Pulse |
155m | 6'27 |149 | 153
152m | 6'34 |148 | 156
153m | 6'32 |151 | 156
159m | 6'17 |153 | 162
144m | 6'56 |160 | 164
124m | 8'26 |153 | 164

All sessions went good. Saturday rest ..Sunday 4k TT..
Have a good day coach. cheeers

[TheEd]

HI Anba, thanks for the feedback .. have an enjoyable run on Sunday

and a great weekend as well

TheEd