Gabba Gabba Hey Ho let's

[TheEd]

enjoy Anba

TheEd

[Anba]

Good day and Happy Father's day coach
4k TT
time     Pulse Rate  Max Pulse  Cadence
4'50    151               159          87
4'51    157               164          86
4'48    160               167          85
4'18    167               174          86

Time=18'47
Pace= 4'42
avg Pulse=158

I just ran the opposite direction of my usual 4k TT track...interestingly the distance per loop from 572m dropped to 555m which is quite perplexing...although it's a known fact that GPS tracking is not hundred percent accurate  and I should be relying on it... yet experiencing it  ...  i'm still surprised and perplexed by the difference...
Because of this, my pace per loop and overall distance were affected...and became slower...
Plus I'm very interested to know the exact distances of my TT track...
I'm thinking of getting those distance measuring  wheel

I just ran by feel as usual... the pulse rate is quite similar to my 5k paced run last week... overall i'm ok with the results coach ...  just looking forward with my next training cycle...cheers

[TheEd]

nice Anba .. always good to use the same course if you looking to measure development

on we go TheEd

[Anba]

Good day coach,

Mon 21/6
30:08
5.15k
Avg pace=5'50
Avg Pulse =131


Tues 22/6
30:03
5.14k
Avg Pace=5'50
Avg Pulse=133

Wed 23/6
1:09:19
12.09k
Avg Pace=5'43
Avg Pulse=135


Thurs 24/6/21
32:26
5.11k
Avg Pace=6'20
Avg Pulse=129

Fri 25/6/21

4X2k+90" recovery

Duration /Pace / Avg Pulse / Max Pulse /

9'48 / 4'53 / 152 / 166

9'49 / 4'54 / 155 / 172

10'06/ 5'03 / 157 / 176

10'02 / 5'01 / 161 / 179




Avg Pace = 4' 57

Avg Pulse= 156

Recovery was 90"( lite walk+ jog last 15 seconds before running)

no/ avg pulse/ Lowest Pulse

1/ 132 / 102

2/ 143 / 120

3/ 145 / 123

4/ 153 / 129

The 2k session was hard and I did my best...
Felt strong on the recovery...
But
Sadly
The last 2 rep was a bit slower... Lol...

I ran by feel with emphasis on form, running tall, good arm movement, and cadence.

Just slightly disappointed
That
I cant move from the 4'45 pace bracket for the 2k repeats ... Need to be patient... and work harder.

other than that...
For this week
I'm really enjoying my easy runs and the 60-70 min runs...
Resting pulse is at a constant 45 bpm .

One Issue

I'm having some tightness on my left hamstring, suspect I might have got it from playing football with my son or possibly running... or both ..lol

Touch wood, so far all the easy runs and the 70 mins run were ok... just minimal strains during the run
it's Only at certain times running do I feel the strain or bite,
The tightness runs from the top left glutes down towards the upper part of the thigh.
Sometimes
It just
Feels like an ant bite l when I'm running, sitting ...or standing
I can do hamstring curls, bridging with out issues so far...
Walking up and down the stairs no issues too.

Most of the times its not bothering only when I'm stretching to touch my toes...

Today in my 2k runs, sometimes I felt it but not all the time...will keep on monitoring it coach...
Have a good weekend coach
cheers

P/s just realized I might have inadvertently slowed my runs cause of the niggles in the left hamstring...
Just looking forward towards Sunday Long run

[Anba]

Good day coach,
Day 5 Long run completed
Resting pulse=44
1:34' 47
16.03k
Avg Pace=5'54
Avg Pulse=137

       
Just a breakdown of my run ... 
The first is the manual lap for my full run and the second the last 8k breakdown.
some parts were slow because i was climbing a steep hill@9.36km...
Very nice and enjoyable long run... and I just picked up the pace for the last 2k.

The hamstring didn't bother me for the 90% of the run, occasionally will feel the tightness sometimes... i just have to make sure my strides and shorter and high cadence with minimal heel lift to the back during  the swing phase.

Cheers coach

[TheEd]

Hi Anba .. playing footie can impact on the hamstrings quite easily, especially if you had not played for a while

hope you recovering well

TheEd

[Anba]

Good day coach, Weekly report
28/6- 4/7

Mon 28/6
waking pulse=43

32'48"
4.86 k
Avg pace=6'44
Avg Pulse =127 * spike first 5 min



Tues 29/6/21
waking pulse=43
32'08"
5.15 k
Avg Pace=6'14
Avg Pulse=129

Day 8
Wednesday 9/6

waking pulse=45

6x1k+ 60 secs recovery Walking



no / Time / Avg pulse/Max pulse
1 / 4' 43.2" / 151 / 160
2 / 4' 36.0" / 153 / 163
3 / 4' 37.0" / 157 / 165
4 / 4' 36.8" / 159 / 172
5 / 4' 36.8.0" / 162 / 175
6 / 4' 35.0" / 164 / 178

Overall
Avg Time= 4' 37
Avg Pulse=158
Avg Max Pulse=169



For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 123 / 143
2/ 138 / 157
3/ 139 / 155
4/ 148 / 161
5/ 147 / 162
6/ 145 / 163

1/7/21
resting pulse=44

30' 21"
5.1k
Pace=5'57
Pulse=136

Did a fast 1k Birthday run coach after the 3rd k Time 4:04, just maintaining a tradition of running fast wearing new shoes and running attire on my birthdate.

2/7/21
Resting pulse=45
1:00:08
10.02k
Pace=6'01
Pulse=139* heart rate spike

nice and easy run


4/7/21
Resting pulse=45
5k paced run

Morning
24 C

5k paced run
23'22
5k breakdown

Time Avg Pulse
4'51 145
4'43 156
4'43.5 159
4'40.2 164
4'23 170

AVG Pace=4'40
AVG Pulse=158


all good here Coach, feeling great.... just looking forward to the coming week runs...Cheers

[TheEd]

all the best for your birthday Anba

and happy running

everything looks to be going easily enough

TheEd

[Anba]

Tq Coach... Very much appreciate it.... 43 this year... My wish is just to keep on running, minimise injury and maximize the joy in running...
Cheers coach

[TheEd]

may that all be a success

TheEd