Good day coach,
Saturday
Long Run
Dist: 13.98km
Time:1:34'23
Pace: 6'45 per km
Nice and easy runs, i picked up a niggle on my inner right ankle on Fri, during the run it was bothersome but manageable. After the run, iced it and put on some medicated NSAID plaster.
Decided to rest on Sun and Monday.
By monday niggle was completely gone.
Tues
5X1k + 60" rest
Time | pulse | max Pulse | Cadence (Rev Per min)
4:42.3 | 161 | 177 |86
4:39.0 | 170 | 181 |87
4:43.0 | 172 | 187 |86
5:04.0 | 169 | 183 |84
5:09.0 | 170 | 184 |84
Avg Pace: 4'50
Avg Pulse: 169
for the first rep were , I did follow my watch to set the pace, my initial idea was to stick to 4'45" pace. I eased a bit for the last 50m..
2nd rep, did the same thing when i looked at my watch it was like slower pace at about 4'50" so I quicken the pace but some how ended up 4'39 pace...
later for the third rep i jsut followed by feel..
but after that 3rd rep and onwards... with the short recovery... I blew up...especially the last 2 lol... i have to be carefull next time... to be honest the first 2 reps felt easy... but i guess i got fooled by the watch especially the gps distance ... have to be carefull.
One important lesson i learnt ...how to keep on running even though you feel like a sloth and the legs feel heavy.
for the last 1k rep... when reaching the last 200m i did managed to cover it in 4:12 pace... just wanted to practice my kick ...
thanx for reading coach.
Have a good day .
Tc
Saturday
Long Run
Dist: 13.98km
Time:1:34'23
Pace: 6'45 per km
Nice and easy runs, i picked up a niggle on my inner right ankle on Fri, during the run it was bothersome but manageable. After the run, iced it and put on some medicated NSAID plaster.
Decided to rest on Sun and Monday.
By monday niggle was completely gone.
Tues
5X1k + 60" rest
Time | pulse | max Pulse | Cadence (Rev Per min)
4:42.3 | 161 | 177 |86
4:39.0 | 170 | 181 |87
4:43.0 | 172 | 187 |86
5:04.0 | 169 | 183 |84
5:09.0 | 170 | 184 |84
Avg Pace: 4'50
Avg Pulse: 169
for the first rep were , I did follow my watch to set the pace, my initial idea was to stick to 4'45" pace. I eased a bit for the last 50m..
2nd rep, did the same thing when i looked at my watch it was like slower pace at about 4'50" so I quicken the pace but some how ended up 4'39 pace...
later for the third rep i jsut followed by feel..
but after that 3rd rep and onwards... with the short recovery... I blew up...especially the last 2 lol... i have to be carefull next time... to be honest the first 2 reps felt easy... but i guess i got fooled by the watch especially the gps distance ... have to be carefull.
One important lesson i learnt ...how to keep on running even though you feel like a sloth and the legs feel heavy.
for the last 1k rep... when reaching the last 200m i did managed to cover it in 4:12 pace... just wanted to practice my kick ...
thanx for reading coach.
Have a good day .
Tc