Gabba Gabba Hey Ho let's

[Anba]

Good Day coach
Sat 13/6
5k Paced run
Time/avg Pulse /Max pulse

5'05 / 148 / 164
5'09 / 156 / 165
5'02 / 160 / 169
4'57 / 165 / 178
4'55 / 172 / 180

Total: 25' 08
Pace : 5' 01.6
Avg Pulse=160

A nice 5k run, controlled my pace just to get it hovering around 5 mins.

Sun 12/6

1:08'44
10.2k
Pace:6'44
Avg Pulse:128
another nice and easy morning run.
enjoyed it.
cheers

[TheEd]

Hi Anba .. training looks to be under control and being enjoyed

very very nice



TheEd

[Anba]

Mon 15/6
Just about 15 mins into my run and I picked up a niggle on the top of my right foot. The pain is at the red spot, Had to cut short the run. It's serious Coach. No pain most of the time, its just that the pain comes like a sharp stabbing along the marked sometimes when i'm standing or plantar flexing coming down certain staircases. I was able to run, but funy thing is I can't run very slow paces just have to pick up the paces. So far no issues during or after the run coach.

Tues 16/6
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse | Dist
4:44 | 160 | 168 |1.05 k
4:46 | 163 | 175 |1.05 k
4:47 | 168 | 184 |1.04 k

Wed 17/6
32:03
5.09k
Pace=6'18
Pulse=134

Thurs

6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:20 | 151 | 160 |230 m
4:13 | 153 | 159 |237 m
4:23 | 155 | 163 |228 m
4:19 | 156 | 164 |231 m
4:15 | 159 | 164 |235 m
4:23 | 159 | 166 |228 m

all is well coach, looking forward to Sat TT coach. Cheers

[TheEd]

Hi Anba, ice the area .. did you tie the laces before running .. sometimes the laces can pinch the area and it takes a few days to go away .. not sure this is the reason in this case, but it can happen

let me know TheEd

[Anba]

My 4k TT result Saturday 20.6.20

Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)

4:43.8 | 155 | 167 |87
4:46.7 | 165 | 170 |88
4:49.6 | 168 | 180 |86
4:39.7 | 174 | 194 |85

Time : 19:00

Avg Pace=4'45
Avg Pulse=166

Overall, i enjoyed this time trial compared to the last one. I did a 30 mins recovery run on Sunday coach. I'm planning to take 2 days break Monday, Tuesaday and starting the Off training period on Wednesday coach. I will be starting back work on Monday after 3 months break. so thought of taking a break. Cheers

[TheEd]

Excellent Anba, looks like you have everything under control .. hope the break was fun

good luck with the coming week

TheEd

[Anba]

Good day coach, just brief report on my part.
Week 1 22/06-28/06
Total mileage:21.4k
3 Days break Mon-Wed

Thurs
5.08k
32:07
Pace:6'18
Pulse=135

Sat
Long Run
1:50:03"
16.33k
Pace=6'44
Pulse=146

Week 2 29/06-5/07
Total Mileage:40.6k

Mon
40'00
5.35k
Pace:7'29
Pulse:7'29

Tues
30'03.0
4.33k
Pace:7'29
Pulse:126

Wed
Warm up
1.64k
Pace:6'11
Pulse:136

Birthday 4K Fast Run
4.08k
20'21
Pace:4'59
Pulse=161

Thurs
4.81k
33:08
Pace:6'53
Pulse:127

Fri
38'04
5.24k
Pace:7'16
Pulse:127

Sun
Long Run
1:36:12
15.11k
Pace:6'21
Pulse:137

Week 3 6/07-12/07
Mon
30'05
4.02k
Pace:7'28
Pulse:114

Tues
31'00
5.09k
Pace:6'05
Pulse:137

Wed
37'58
6.48K
Pace: 5'51
Pulse: 142

Thurs
37'10
6.44k
Pace:5'46
Pulse:142
Some of the days, i will run in my workplace for rolling hill runs, there's an excellent 1 mile loop inside my workplace which has good hills. Im trying to do long runs in the weekends and the rest of the days, i'm currently experimenting with the so called Zone 2 around 143-152 bpm, which is interestingly very close to my 10k pace+ 1 min.
   

[TheEd]

Nice set of controlled running Anba ... yes .. this is the thing when you see pulse and pace correlate to 10k pace + 1 minute .. in all my years of coaching, I always coached and then sometime later the sports science aspect would compare .. always worked on the art of coaching with the science to back-up the results, one could say

enjoy the current period of training

TheEd

[Anba]

good day coach...
just a brief report from my side...
currently I'm running 6 days a week, with one day break its either Fri or Sat..
most of my runs are betwwen 30 to 45 mins, with the long runs on the Sat or Sun..
I'm running mostly by feel and just making sure my Pulse doesn't go beyond 152 bpm... Average paces are from 6'30 for long runs till 5'44 for 30 mins run.
weekly mileage is between 40-45km
Resting pulse is between 45-48bpm.
So far all is going great coach... no issues regarding injuries , etc..
have a great weekend. Tc

[TheEd]

wonderful to hear all going well Anba .. hope the process is 'refreshing'

TheEd