When to start program? Need advice.

[TheEd]

How did you feel about this result?

To me it is quite a consistent run and shows progress

Nice going

TheEd

[kilroy]

Hi Ed.

I think this was a good and controlled session, the hr was perfect (167) which is my threshold hr. Will do a 4k time-trial on day 19, and then start over with cycle #2.
Need to discuss if I can replace some of the sessions on day 1-6 with cross-country skiing? Will be on vacation these days up north in Sweden but think I can do the 5x2000's on a threadmill. But how about the other sessions, is some of them during 1-6 more important and should be done running?

By the way, is it possible to do the 5x2000 on new year's eve instead of the day after, think a rest day would be better there... ;-)

BR /Kilroy

[TheEd]

Hi kilroy

you should be able to substitute the sessions with XCountry skiing however you may need to add an extra 30 mins to each session

and if you able to do the 2000's on a treadmill then everything should work out pretty well, even if you move it forward a day .. simply move Day1 one day forward .. which would put it onto a Monday .. then come the end of the week try to do your long exercise on the Sunday and the 1000's come back on Tuesday

TheEd

[kilroy]

Perfect will add 30 mins. if there should be skiing instead of running.

Will start with day1 on monday 29th.
5x2000 on wednesday, rest thursday and long run on sunday. What about friday and saturday, 30-60 min run these days?

[TheEd]

Yes 30 to 60 minute runs would be fine

Its the quality sessions that are important at this stage

Enjoy the Xmas celebrations

TheEd

[kilroy]

Perfect Ed!

Have a great Xmas! I will keep you informed with feedback from quality sessions later on.

BR /Kilroy

[kilroy]

Really liked the session today, the 10x400 felt really good!

Day 15
10 x 400m R 60 @ 86 s (3:35/km) treadmill.

1.26,6 - 143 hr avg
1.26,5 - 146 hr avg
1.26,2 - 146 hr avg
1.24,2 - 149 hr avg
1.25,2 - 151 hr avg
1.24,6 - 152 hr avg
1.25,1 - 152 hr avg
1.24,2 - 154 hr avg
1.22,8 - 155 hr avg
1.18,1 - 156 hr avg

total avg. hr 147
session max hr 173

BR/Kilroy

[TheEd]

The last one is the interesting one

1.18,1 - 156 hr avg

as with progress you should look to have this session down to

10 x 400 in 80

before end 2009

so there is something to work towards progressively

:yes:

TheEd

[kilroy]

Hi Ed!

Day 19, 4k time-trial on treadmill.

3:49.6 (avg. hr 156)
3:38.0 (avg. hr 164)
3:35.9 (avg. hr 168)
3:21.5 (avg. hr 173)

Time: 14:25 (3:36 min/km)
0-2k 7:27
2-4k 6:57

Total avg. hr 164 :mmm: (think it´s quite low.. but the session is only 15 min)
Max hr 176

My idea was to pace around 3:50 but I realized quite soon that I could go faster, I increased pace gradually all the way. Great feeling. Happy with my 6:57 the final 2k.

BR /Kilroy

[TheEd]

This is quite impressive

I think that there is going to be quite a lot of improvement in store for you

Most interesting to see how your progress will be

always remain patient and I think you will be pleasantly surprised

Cheers

TheEd

ps.. the other day when I asked you for your resting pulse it was directly in relation to your top end heart rate that you were showing, hence the question about doing xcountry skiing in your youth