Gabba Gabba Hey Ho let's

[TheEd]

nice running Anba .. your training is definitely showing the improvement, so putting it into a time-trial is great

what are you planning towards currently

short-term and a long-term

TheEd

[Anba]

Thanx coach...
I'm enjoying the program and I guess I'm adapting to it quite good ....

short term goal

5k sub 22.30
10k sub 45

Long term
5k sub 20
10k sub 40

[Anba]

Day 1 (Tues 15/9/20)

Waking Pulse=44
1:02'
10.2k
Avg pace =6'04
Avg pulse=135


Day 2
Waking Pulse=45
5.03k
31'15.0"
Avg pace =6'12
Avg pulse=130

Day 3

3x2k+90 sec rest

(actual distance was 2.02k )

rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 10' 04. / 5'00 / 144 / 159 /
2 / 9' 50.7 / 4'52 / 154 / 173 /
3 / 9' 26.5 / 4'41 / 167 / 189/

Avg Time = 9'41
Avg PAce = 4'50.5
Avg Pulse= 155

[TheEd]

great to hear it is coming together Anba

hope training going well

TheEd

[Anba]

good day coach...
all is well here coach..

Day 5
Waking pulse=45
Long Run
1:31'17
14.51k
Avg Pace=6'17
Avg Pulse=133

Took it easy and ran slower than my usual pace since I was going to travel by car with my family later in the afternoon. Felt good and later not tired when I was driving.

Day 6
Waking pulse=45
30'42.0
5.40k
Avg Pace=5'41
Avg Pulse=150

First time running in highlands...altitude around 4,800 feet with very cooling weather around 19 degree Celsius. This run had a slightly high heart rate which maybe becoz' either I got carried away since I was enjoying the cool weather, the high altitude or the cool and dry weather messed up my optical heart rate reader ... either way I had real fun running in the cool weather ...


Day 7
Waking pulse=46
30'34
4.82k
Avg Pace=6'20
Avg Pulse=127
Easy run

Day 8
waking pulse=46
5x1k+ 60 secs recovery
I did Manual laps...
distance was either 1.01, 1.00k or 1.02k
Listing out only the pace

no / Pace/ Avg pulse/Max pulse
1 / 4' 44" / 151 / 157
2 / 4' 36" / 155 / 165
3 / 4' 31" / 159 / 168
4 / 4' 27" / 163 / 170
5 / 4' 12" / 168 / 181

Overall
Avg Pace= 4' 30"
Avg Pulse=159
Avg Max Pulse=168

Recovery was lite Jog 60secs
no/ avg pulse/ Lowest Pulse
1/ 159 / 141
2/ 169 / 142
3/ 166 / 149
4/ 168 / 153
5/ 178 / 159

overall, a very good workout . As usual went by feel first lap, then I progressed by cutting down the time for each rep. The last rep I just blasted through as usual. Ran in the rain plus facing some head wind in certain section of the track. Overall an enjoyable session. So happy with the results.

[Anba]

Good DAy Coach...

Day 9 ( Wed)
Evening Run
Resting pulse=46
Dist =4.87k
Time =30'02
Pace=6'10
Avg Pulse=135

Day 10 (Thurs)
morning run
A nice easy run on grass
Resting Pulse=45
Dist:4.86k
Time:30'50
Pace:6'20
Avg Pulse=127

[TheEd]

Hi Anba ... this is all looking so nice .. the next time you do the 1000m session .. it would be great to have you stand still for recovery to see what your pulse drops to between each 1000m

keep up the good work

TheEd

[Anba]

Tq coach...
I will try out the suggestion in my next 1k interval session...
Just wandering coach
Is it ok if I just walk instead of jog or should I just stand around after each 1k rep...

Did my 5k paced run today

Time=24'15
Pace=4'51
Pulse=155
Ran by feel today. Just pushed the pace for the last K as usual....

[Anba]

Good day Coach...
Today's 10k run....
Distance=10.17k
Time=59' 20"
Pace=5'50
AVG HR=136

Overall,a nice run with my trusted trainer...always enjoyed running in them...
Pushed the pace in the last 2k...

[Anba]

Monday (Day 14)
30'00 mins
5.11k
Pace=5'52
Avg pulse=134

Tuesday (Day 15)
Fartlek = 3 X 5 mins race pace + 1 min stand/walk

Dist | Pace | Avg Pulse | Max Pulse |
1.12k | 4'29 |155 | 167
1.14k | 4'22 |162 | 178
1.20k | 4'09 |169 | 186

Avg Pace=4'20
Avg 5 min pulse=162
Avg Max Pulse=177

Lowest Pulse 1 min easy recovery
131
141
152
I experimented with standing and walking in the same place instead of jogging like the usual
amd
I tried cutting down on the time as I ran for each rep this session.