Gabba Gabba Hey Ho let's

[Anba]

Monday(5/7)
resting Pulse=45
1:03' 38"

10.34k

Avg Pace=6'07
Avg Pulse=132

Tuesday (6/7)
resting Pulse=51 (less than 5 hrs sleep)
35'00"
5.12k
Avg Pace=6'49
Avg Pulse=123


Wed 7/7
resting Pulse=45
3 X 5 mins + 60" recovery jog
Pace | pulse | max Pulse |
4:37.6 | 152 | 162 |
4:29.3 | 156 | 177 |
4:20.9 | 163 | 176 |

avg Pace=4'29.3
Avg Pulse=157
avg Max pulse=172

Avg/Lowest Pulse 1 min easy jog
144 /120
152 /135
159 /146

Thurs 8/7
resting Pulse=45
45:27
7.02k
Pace=6'27
Pulse=128

Fri 9/7
resting Pulse=43
6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:05 | 147 | 151 |244 m
4:07 | 150 | 162 |242 m
4:00 | 153 | 172 |249 m
3:51 | 155 | 168 |259 m
3:45 | 158 | 174 |266 m
3:41 | 166 | 190 |268 m




Avg Pace=3'55
Avg Pulse=155


all is well coach, feeling great... If all goes well, I'm planning to do a 5k run coach....cheers tq

[Anba]

Good day Coach
5k TT

22'27.9
5k breakdown

Time Avg Pulse
4'29              145
4'32              156
4'36              159
4'31.9           164
4'19              170

AVG Pace=4'29.6
AVG Pulse=167

Very happy with the results coach,my fastest 5k... Sub 22mins 30secs...
Feeling good ...
Cheers coach...

[Anba]

Good day coach,
Weekend Report

Mon 12/7
31:24
5.07k
Avg pace=6'11
Avg Pulse =145 heavy Spike for the first 15 mins...


Tues 13/7
32:13
5.1k
Avg Pace=6'18
Avg Pulse=131 (spike in first 5 mins)

Wed 14/7
1:06:20
11.55k
Avg Pace=5'44
Avg Pulse=148 ( heavy spike for the first 15 mins)


Thurs 15/7/21
35:21
5.34k
Avg Pace=6'36
Avg Pulse=132 ( again spike in pulse in the first 8 mins)

Fri 16/7/21
Did 2.2 K distance because its easier for me to fix the start and stop position compared to using the GPS watch coach which will vary each interval.


4X2.2 k+90" recovery

Duration /Pace / Avg Pulse / Max Pulse /

10'44.7 / 4'53 / 151 / 163

10 '37.2 / 4'49 / 155 / 169

10'34.9 / 4'49 / 158 / 170

10'37 / 4'49 / 162 / 177




Avg Pace = 4' 50

Avg Pulse= 157

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

no/ avg pulse/ Lowest Pulse

1/ 132 / 107

2/ 142 / 118

3/ 146 / 124

4/ 155 / 131

Overall a good session coach, just looking forward to my sunday long run

[Anba]

Good day coach,
Day 5
18/7/21
Long run completed
Resting pulse=46
1:43' 20"
18.73k
Avg Pace=5'32
Avg Pulse=145

Very enjoyable long run ...
P/s Coach, I did a basic blood screening last week... Any my HB count is 14.3... anything else I should be looking into coach?

[TheEd]

Hi Anba .. you have put together some solid training there ..

for your HB maybe consider a supplement to boost you a little .. just a little

TheEd
ps.. what is planned in the form of racing in the future

[Anba]

Good day coach...
Thanx coach...I'm just working the program...
I am currently taking 4 tablets as supplements
1. (zinc 15mg +vit c 750 mg+ B- vitamin Complex)
2. Omega 3 Fish oil 1200mg



So I just add a bit of iron is it coach...how much should I add?

Racing wise I think Coach, given the condition might be mostly virtual...
Currently, I'm thinking of going into recovery and base building maybe 2 months after this cycle ends on the 1/8....
Target is to break 21 mins by this year coach.....
Cheers

[Anba]

Good day coach, Weekly report
19/7- 23/7

Mon 19/7
waking pulse=44

29'48"
5.16 k
Avg pace=5'46
Avg Pulse =132



Tues 20/7/21
waking pulse=46
32'50"
4.82 k
Avg Pace=6'49
Avg Pulse=129

Day 8
Wednesday 21/7

waking pulse=44

6x1k+ 60 secs recovery Walking



no / Time / Avg pulse/Max pulse
1 / 4' 48.2" / 148 / 158
2 / 4' 45.2" / 151 / 159
3 / 4' 42.8" / 153 / 163
4 / 4' 41.0" / 155 / 166
5 / 4' 44.1" / 158 / 171
6 / 4' 27.0" / 162 / 172

Overall
Avg Time= 4' 41.4
Avg Pulse=155
Avg Max Pulse=165



For recovery, just light walking.

no/ Lowest Pulse/Avg Pulse

1/ 111 / 137
2/ 119 / 142
3/ 129 / 148
4/ 133 / 151
5/ 142 / 154
6/ 148 / 159

22/7/21
resting pulse=46

30' 00"
5.13k
Pace=5'50
Pulse=135


23/7/21
Resting pulse=46
1:00:11
10.3k
Pace=5'50
Pulse=140

nice and easy run

Resting tomorrow and a 5k Paced run on sunday... Coach is it ok if I do a 2.4k TT next sunday before I go on a break .... I did a 5k Pb on the last cycle...so thought of doing a fast 2.4k Test before taking a Rest n Recovery and continuing into Base building period from mid august till Early Oct...

[TheEd]

Hi Anba .. yes .. do the distance you want to establish a new PB at

as for the increase in iron .. firstly look for the food to add to your diet to improve iron intake before looking maybe at a supplement

spinach . raisins . beans . peas

TheEd
ps.. whenever you ready to take a break do so .. if you want to, have a week where you test yourself from 1000m to 5000m .. distances 1000 . 1500 . 2000 . 3000

[Anba]

Good day coach...
4/7/21
Resting pulse=45
5k paced run

Morning
24 C

5k paced run
23'59
5k breakdown

Time Avg Pulse
5'01 148
4'53 155
4'49 161
4'50 166
4'26 170

AVG Pace=4'47
AVG Pulse=160

Thanx coach for the suggestions... will try to incorporate more iron rich foods in my diet... the testing the distances looks very good to me... how do i space the runs if I want to test 1k. 1 mile and maybe 2k coach in one week coach ?

[TheEd]

HI Anba .. do the tests every 2nd day .. so Tues . Thurs . Sat

good luck TheEd