13-01-2021, 06:59 AM
magic Anba .. you should move to a new level of development soon
onwards TheEd
onwards TheEd
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Gabba Gabba Hey Ho let's
Gabba Gabba Hey Ho let's
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good day coach
completed day 20... 5X 8 min at 75% effort with 2 mins rest Avg Pace=5'13 Avg pulse=152 Distance/ Pace / Avg Pulse / Max Pulse / 1.48k / 5'23 / 143 / 151 / 1.48k / 5'23 / 149 / 159 / 1.55k / 5'09 / 153 / 162/ 1.54k / 5'11 / 157 / 168 / 1.60k / 5'00 / 161 / 169 / Recovery was lite jog Recovery no/ avg pulse/ Lowest Pulse 1/ 138 / 129 2/ 139 / 128 3/ 144 / 134 4/ 147/137 5/154/ 141 on my very last step, had a slight mistep, my right ankle rolled in ... not that serious but its slightly swollen, I still can walk , stand, climb stairs. The pain scale is about 0.5 from 1-10...and sometimes it feels a bit tight...
18-01-2021, 03:33 PM
make sure to ice it daily Anba .. sometimes this can take a little longer to 'be right' .. focus on keeping the calf muscles loose too
keep us informed TheEd
good day coach, brief update...
its definitely getting better i would say i'm getting back 95% of my previous mobilty, i can do single leg stand, ankle inversion, eversion, heal and calf raises, etc... Can also do single leg hops with no pain coach... And light jogging etc.. just a bit of tightness and swelling ... I do invert my ankle sometime coach... Not sure why it happened this time...was it the shoes which I had a previous incident back in 2018 or my use of elasticity speed laces ...etc
goo day coach, getting better much better ...close to 99%...I think i might be able to run by this Thurs or Fri...
did a test...and I can hop on the right leg with no issues... I might start of with a 30 mins run... Past month was doing a lot of readiing regarding running coach... found a nice article... an interview with the legendary Lydiard nice one... https://drive.google.com/file/d/13svitgK...oY45NBZIvs
20-01-2021, 10:03 AM
Good day coach... another very good analytical study of 10000m track races...
https://www.frontiersin.org/articles/10.3389/fspor.2020.636428/full?&utm_source=Email_to_authors_&utm_medium=Email&utm_content=T1_11.5e1_author&utm_campaign=Email_publication&field=&journalName=Frontiers_in_Sports_and_Active_Living&id=636428
22-01-2021, 08:35 AM
thanks for the updates Anba .. are you back to some form of running now
TheEd
Good day coach, yes coach i'm already back to running ,... Overall no pain etc, was comfortable felt like usual self...
Started running back on Fri Fri 34'03. 5.42k Avg pace=6'16 Avg Pulse =140 Sat 36'09 5.6k Avg Pace=6'27 Avg Pulse=133 Sun 37'57. 7.02k Avg Pace=5'24 Avg Pulse=150
27-01-2021, 06:44 AM
Hi Anba .. how has the week's training been going so far
ankle good TheEd
good day coach, this week training is quite consistent
Ankle is good coach... no issues...back to normal Mon 30'11. 5.25k Avg pace=5'44 Avg Pulse =140 Tues 42'23 6.56k Avg Pace=6'27 Avg Pulse=135 Wed 44'26. 7.11k Avg Pace=6'15 Avg Pulse=136 I'm thinking of doing back the 3 week Build up program next week coach with some adjustment by taking Thursdays off coach, the reason why is that now i'm doing my teaching and lectures from home since we are back in Lockdown again, for this Semester my classes are packed on thursdays... so planning to take that day off.. the good thing for this Lockdown is that we are allowed to run but only in our close neighbourhoods...so usually i run early in the morning to avoid the people who usually congest the roads in the evening ... Adjusted Build up program Mon 1 hour easy Tues 1 hour easy Wed 5X 8 mins+ 2 mins recovery Thurs Off Fri 1 hour easy Sat 40- 50 mins hills Sun 75 mins easy Coach i did do 4k TT last sunday ... just wanted to see how it feels again km/ Time / Avg Pulse / Max Pulse / 1 / 4'59 / 155 / 163 / 2 / 4'50 / 163 / 172 / 3 / 4'48 / 165 / 170 / 4 / 4'32 / 175 / 194 / Total:19'09 Pace=4'47 Pulse=165 to be honest coach, a bit disappointed with the time... feels like i'm back to square one...lol... maybe im doing my easy runs to easy...but it felt a bit labored doing my 4k TT again... not sure why... it's ok...looking forward to put in some good mileage before doing another 4k TT coach...cheers |
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