Gabba Gabba Hey Ho let's

[Anba]

Good day coach brief training report...

Wed 20/5
30'58
4.37 k
Pace:7'04
Avg Pulse:124

Thurs 21/5
42'56
6.26 k
Pace:6'51
Avg Pulse:128

Sat 23/5
5k Paced run
No/Time/avg Pulse /Max pulse
1 / 5'28 / 144 / 158
2 / 5'19.7 / 155 / 163
3 / 5'08.0 / 160 / 169
4/ 5'04.7 / 167 / 178
5 / 4'48.6 / 170 / 177

Sun 24/5
1:15'7
11.61k
Pace:6'29
Avg Pulse:131
nice run , really enjoyed this... till the point i forgot i just needed to cover 10k..

Mon 25/5
35'29
5.16k
Pace:6'52
Pulse Avg :124

Resting pulse was from 44 - 47 for the whole duration.

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Tues
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse | Dist
4:31 | 156 | 165 |1.1 k
4:35 | 160 | 171 |1.09 k
4:42 | 162 | 176 |1.06 k

in between my 2nd rep, had some minor disturbances of some pack of stray dogs who hang around one corner of my speed workout track... so had to change my workout using another harder route...
overall quite good...enjoyed this workout.
cheers coach.

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nice Anba .. not fun when the gorilla jumps on your back during a session ..remember to maintain form .. focus on form and relax the mind .. go through positive sayings to yourself .. lift the knees, you doing well .. keep going .. well done ... remember to compliment yourself

on we go TheEd

very true coach... and great advice... i do need to compliment myself often... thanx

[TheEd]

HI Anba, hope everything going well and that you feeling the benefit of the training all round, mind and body

your sessions look consistent

TheEd
ps.. on this side we had a 5k time-trial (as a race day) for MrsDuck's (the wife) small group (5 ran) ..

[Anba]

Today's 4k T.T

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4k Time Trial breakdown

[TheEd]

Hi Anba, how did it feel, was it nice to be challenging yourself again?

onwards and forwards

TheEd

[Anba]

Good day coach...
To be honest coach, I'm still getting jitters the night before the Time trial and the occasional dread just before the start of the Time trial... which I always tell myself through self talk to relax, take it easy...reframe my mind before the start of the time trial... and just run.
I guess deep inside I want it to be a better timing from the previous time trial..
Plus, nowdays I have to take note of the surroundings for the time trial... check on the condition of the roads, clear and small stones or other debris strewn on the street plus looking out for stray dogs that now days seems to act like local gangsters on the streets...lol...
part of the stress because
Maybe i want to get a perfect condition for my time trial so that I can improve my timing. I don't have a good place to run time trial, and sometimes i have to change my route which makes it challenging than the previous one. Overall, I'm still happy and grateful that I can run coach. So I'm just looking forward for the next cycle to go with the flow and enjoy the running injury free...

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HI Anba, hope everything going well and that you feeling the benefit of the training all round, mind and body

your sessions look consistent

TheEd
ps.. on this side we had a 5k time-trial (as a race day) for MrsDuck's (the wife) small group (5 ran) ..

Hope The Time trial went well... " alt="" title="">

[TheEd]

Hi Anba, this will improve with experience, a little pre-run jitters is in a way good because it activates the body, too much and it can have a negative effect

expectations create pressure, set realistic time goals according to training and prepare the same way you would for the 2000m session, and experience from this will assist in your approach

on we go TheEd

[Anba]

thanx coach, I will implement this in my training.

Tues
1:09:00
10.26k
Avg Pace=6'43
Avg pulse=133

Wed
33'33.0
5.03k
Avg Pace=6'40
Avg pulse=133

Thurs
3X2k+90" recovery jog
Dist| Time | Pace | Avg Pulse / Max Pulse /
2.01k |9' 45.5 | 4'51 | 157 | 169 |
2.00k |9' 39.7 | 4'49 | 164 | 176 |
2.00k |9' 42.2 | 4'50 | 170 | 184 |


Avg Pace =4'50
Avg Pulse=164
RPE=9

It was a rainy day, in fact very seldom have I experienced raining in the morning this year. For this session, I used a manual lapping method, instead of relying on my watch gps interval mode. This way i can control my pace .
My target was 4'50 pace, so I just adjusted my running according to the pace for this run. First 2 rep was going as planned. It was the 3rd rep which was the most challenging, when i reached the 1200m mark my average pace per K was 5'00 so I pushed hard to make it 4'50. It was very challenging but I managed to do it and was so happy to finish my rep. By the end of the session I was soaking wet from the pouring rain... another thing i learned is how to run with a soaking wet shoe... lol... good session... cheers

[TheEd]

Great stuff Anba, the feeling after running in the rain can be exhilarating . Be sure NOT to place your shes in direct sunlight or near a radiator when drying them. This is when a second pair of shoes is ideal and needed

onwards TheEd

[Anba]

Good Day coach,
Training Report

Saturday
Long Run
1:42'14
15.8k
Avg Pace=6'29
Avg Pulse=140

Sunday
35'27.0
5.16k
Avg Pace = 6'52
Avg Pulse= 124

Monday 8/6
35:15'
5.15k
Avg Pace=6'50
Avg Pulse=129

Tues
5X1k + 60" rest

Pace | pulse | max Pulse | Cadence (Rev Per min)
4:48 | 155 | 169 |85
4:46 | 161 | 172 |86
4:45 | 164 | 173 |86
4:44 | 167 | 175 |86
4:39 | 171 | 188 |86

Avg Pace: 4'44.4
Avg Pulse: 164

My previous workout
Time | pulse | max Pulse | Cadence (Rev Per min)
4:42.3 | 161 | 177 |86
4:39.0 | 170 | 181 |87
4:43.0 | 172 | 187 |86
5:04.0 | 169 | 183 |84
5:09.0 | 170 | 184 |84

I did some reflection on your advice of setting a realistic time goal and implemented it for this workout . Again just like the 2k workout, i used a manual lap setting on my GPS watch, and used the Avg Lap Pace to run my time. My target was to run between 4:45 and 4:50 pace. The first 4 rep went well according to plan, and for the last one
i just gave my best . Compared to the last time I did this workout. This time it I'm very happy the session went according to plan. Cheers coach. Have a great day

[TheEd]

some nice training here Anba

you definitely getting the control right. very nice consistency

onwards TheEd