Gabba Gabba Hey Ho let's

Anba · (This post was last modified: 30-07-2021, 02:11 PM by Anba.)

Good day coach
Tq for the input...
i might do it on Wed Thurs and sunday coach
maybe 1k, 1 mile and either a 2k or 3k

Monday(26/7)

1:02' 16"

10.51k

Avg Pace=5'55
Avg Pulse=140

Tuesday (27/7)
30'55"
5.25k
Avg Pace=5'53
Avg Pulse=132

Wed 28/7
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse |
4:39.7 | 151 | 175 |
4:35.8 | 152 | 163 |
4:25.0 | 159 | 183 |

avg Pace=4'33.5
Avg Pulse=154
avg Max pulse=174

Avg / Lowest Pulse 1 min easy jog
141 /100
149 /125
159 /143

Thurs 29/7
40:01
6.73k
Pace=5'57
Pulse=134

Fri 30/7

6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:00 | 144 | 161 |249 m
3:48 | 151 | 171 |263 m
3:41 | 157 | 181 |271 m
3:48 | 164 | 182 |262 m
3:36 | 169 | 188 |277 m
3:38 | 178 | 187 |274 m

Avg Pace=3'45
Avg Pulse=161

all is well coach, looking forward to Sun TT coach. Cheers

***TheEd*** · 30-07-2021, 05:52 PM

HI Anba .. those are very fast 1 minutes .. normally 1 minute at anticipated pace for race or tt Smile

TheEd

Anba · (This post was last modified: 02-08-2021, 10:53 AM by Anba.)

Good day Coach...
Ooops...sorry coach...
One interesting observation i've seen coach regarding my 1 Min reps, everytime I do it at that pace Coach,
During my 4k TT, 5k TT and other distances the start feels very easy at my race pace as compared to .. if I do my expected pace...
It really sets up a good pace when I do my TT....

2.4 k TT
Time 10'13
Pace= 4'14
Avg Pulse =168

My lap breakdown Coach 557m per loop

My 1km breakdown

The first 3 laps I was able to hold on the pace, felt just right ...not super hard...but just nice... Then the last lap upped the pace and the last 170 m...blasted through coach
Overall happy....

P/s

On a side note,
I'm might just go for a 1k PB this Wednesday and maybe a 2k or 1mile PB next Sunday...
Cheers coach

***TheEd*** · 02-08-2021, 05:31 PM

nice going Anba .. look forward to hearing about your next tests Smile

enjoy TheEd

Anba · (This post was last modified: 04-08-2021, 04:16 AM by Anba.)

Good day coach my 1k TT
Wed 4/8/21

Time: 3'43"
Avg Pulse= 170
Max Pulse= 186
Cadence=183

Very happy with the time, enjoyed the nice run...

Anba · (This post was last modified: 08-08-2021, 05:10 AM by Anba.)

good day coach
6/8/21

1 mile TT

Time:6:25
Pace=3'59
Pulse=171

last 1k time 3:51

enjoyed the running coach...
I might go for a 2k or 3k this Sunday if if all goes well...cheers coach

Anba · (This post was last modified: 08-08-2021, 05:11 AM by Anba.)

Good day Coach
2k TT

Time=8'03.7
Pace=4'02
Pulse=175

Anba · (This post was last modified: 08-08-2021, 12:47 PM by Anba.)

Summary of my Results

2.4k TT
Time=10'10
Pace=4'14
Avg HR=168
Max HR=184

1k TT
Time=3'45
Avg HR=170
Max HR=186

1mile TT
Time=6'25
Pace=4'00
Pulse=171
Max HR=190

2k TT
Time=8'04
Pace=4'02
Pulse=175
Max HR=192

Overall very happy with the results, especially the 1k PB below 4 mins...which gave me a bit confidence on leg speed for my Mile and 2k TT....

My next target is the 10k On the 21st November...I'm targeting sub 45...
I'm going to start building a solid base for 6-8 weeks before starting a new sub 45 cycle early of October...
Cheers coach

***TheEd*** · 09-08-2021, 10:22 AM

wow Anba .. this is nice progress .. the 2k pace augers well for future development

enjoy the easier running

TheEd

Anba · (This post was last modified: 12-08-2021, 01:38 PM by Anba.)

Tq coach...
I'm just lucky I found the perfect forum@coach to guide and improve my running...cheers