Gabba Gabba Hey Ho let's

[Anba]

Midweek report

Mon 5/4/21
31'51"
5.02 k
Avg pace=6'20
Avg Pulse =130
      Running easy and relaxed

Tues 6/4
32'15"
5.2 k
Avg Pace=6'11
Avg Pulse=135
      Another easy and nice run

Wed 7/4
1:07'57"
11.16k
Avg Pace=6'04
Avg Pulse=137
      
Enjoyable Easy and relaxed 1 hour plus run

[Anba]

Thursday 30 mins easy

   

   

  Friday
4x2k+90 sec rest

   

   

Recovery was 90"( lite walk+ jog last 15 seconds before running)
no/ avg pulse/ Lowest Pulse
1/ 133 / 105
2/ 142 / 116
3/ 149 / 129
4/ 158 / 137

For this run, I just wanted to run comfortably hard by feel, instead of blowing up like last time... I'm very happy to be able to complete the session with no issues...

I used a newer route this time, it's an out and back route with some sections with inclines and downhills... tougher than my usual route coach, I just wanted to do something new instead of the old track to keep interesting and fresh.

[TheEd]

Great stuff Anba .. when you change routes it can sometimes lead to a negative performance, however you seemed to have coped really well, plus some

nice going TheEd

[Anba]

   

Day 5 Sunday 11/4/21

Resting pulse=45

1hr 43' 27"

17.04 km

Avg pace=6'04 Avg pulse=144

5k breakdown
   
32'54 Avg Pace =6'34 avg Pulse = 131

       

29'28.2 Avg Pace =5'53 Avg Pulse = 144

   

29'00   

Avg Pace= 5'47 Avg Pulse = 152

 last 2.04k

   

 12'02.8 Avg Pace=5'55 avg Pulse=154

 Good long run coach, just that I might have run a bit quick in the 11-15k, but managed to ease off and control it after 15k...

Overall, enjoyed the long run as usual...

[TheEd]

Hi Anba, you felt in control of your long run, as it seems to be

nice training

TheEd

[Anba]

Thanx Coach.

Midweek report

Mon 12/4
waking pulse=45

31'19
5.0 k
Avg pace=6'15
Avg Pulse =129

Tues 23/3
waking pulse=45
31'36"
5.07 k
Avg Pace=6'14
Avg Pulse=132

Day 8 Wednesday 14/4

waking pulse=46

6x1k+ 60 secs recovery Walking

Listing out only the pace

no / Time / Avg pulse/Max pulse
1 / 4' 57.2" / 150 / 161
2 / 5' 00.0" / 150 / 162
3 / 4' 55.0" / 155 / 171
4 / 4' 57.0" / 160 / 177
5 / 4' 51.0" / 166 / 188
6 / 4' 30.0" / 170 / 188

Overall
Avg Pace= 4' 50.0
Avg Pulse=158
Avg Max Pulse=175



For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 116 / 137
2/ 121 / 144
3/ 129 / 147
4/ 133 / 154
5/ 133 / 156
6/ 138 / 162

Just went by feel coach, no target time for interval... just wanted to run and get the feel, didn't want to pressure myself looking at the watch, feeling bad and chasing time... honestly coach not my cup of tea or coffee ,
unless there's a specific target time I'm working for a Race...
Honestly coach , I just like to run, have some basic guidance or framework on what I want to do, just run free , enjoy the cool air in the early morning...etc

Plus today was the New Year, knew I have to settle all things by 6 am and get ready to do prayers before 7 am and leave for work...
So didn't want to smash myself up...lol

I just ran based on how I feel today... early morning run as usual about 5 am... Felt good, in control, not sure why but before starting my rep.. i took a sip of water, and didn't swallow down...just had it in my mouth for the first 5k session, just to keep the throat moist...or did i forget to gulp...lol... any way coach just some quirks to add some spice in the daily run... just being thankful, injury free and enjoying the process... cheers coach

[Anba]

Fri 16/4
waking Pulse=44
1:01'27
9.51k
Pace=6'27
Avg Pulse=132

Sunday
5k paced run
25'54
5k breakdown
Time pulse

5'27. 145
5'23. 153
5'21. 157
5'09 163
4'32. 168

AVG Pace=5'10
AVG Pulse=157

Just ran according to feel and not looking at watch, only at 3.6k did I notice pace was a bit slow ...maybe that's why it felt quite comfortable initially...lol

Monday(19/4)
50 ' 28"
8.21k
Avg Pace=6'09
Avg Pulse=136

[TheEd]

nice set of training Anba .. really like how you getting your pace judgement organised and that you able to accelerate at the end

nice going

TheEd

[Anba]

Thank You coach.... just enjoying the training coach....


Tuesday (20/4)
31'56"
5.39k
Avg Pace=5'55
Avg Pulse=143

Wednesday (21/4)
Fartlek = 3 X 5 mins race pace + 60" walking

Dist | Pace | Avg Pulse | Max Pulse |
1.05k | 4'44 |156 | 171
1.09k | 4'36 |162 | 179
1.15k | 4'21 |168 | 181

Avg Pace=4'33
Avg 5 min pulse=162
Avg Max Pulse=177

Avg/Lowest Pulse 1 min easy jog
155 /123
162 /138
168 /149

[Anba]

Thursday 22/4
40'05.0 mins
6.75k
Avg Pace=5'57
Avg pulse=142 bpm

Friday 23/4

6X1 min race pace +60" walk
Pace | pulse | max Pulse |Dist
3:51 | 155 | 163 |259 m
3:38 | 153 | 174 |275 m
3:55 | 160 | 177 |255 m
3:53 | 154 | 170 |257 m
3:38 | 161 | 170 |274 m
3:57 | 169 | 185 |253 m

Avg Pace=3'48
Avg Pulse=158

I Quickened the pace a little bit, I was going through my log book. and noticed that whenever I did avg sub 4 pace for my 6X1 min, my 4k TT runs have a better perceived effort and pace ....so just wanted to test, if it will this help for my 4k TT
Taking a rest day Saturday and doing my 4k TT on this Sunday... all good here Coach,
Cheers