Gabba Gabba Hey Ho let's

[Anba]

Good day coach, I've started the sub 50 program on the 4th Aug.

Day 1
Waking Pulse=46
1:00'18
10.2k
Avg pace =5'54
Avg pulse=146


Day 2
Waking Pulse=46
5.06k
30'48.0
Avg pace =6'05
Avg pulse=135

Day 3
Waking Pulse=46
3x2k+90 sec rest

rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 10' 11.5 / 5'05 / 147 / 158 /
2 / 10' 12.0 / 5'05 / 155 / 169 /
3 / 9' 54.0 / 4'57 / 160 / 173/

Avg PAce =5'02
Avg Pulse=154


Recovery Period
No / Avg pulse / Lowest Pulse
1 / 147 / 140
2 / 151 / 141
3 / 158/ 148


Day 5
Waking pulse=45
Long Run
1:40:00
15.31k
Avg Pace=6'14
Avg Pulse=135
I ran by feel, nvr loking at the watch. the course had some rolling hills too. Overall a very enjoyable run.

Day 6
Waking pulse=45
30'58
5.08k
Avg Pace=6'04
Avg Pulse=135

Day 7
Waking pulse=46
20'11
3.46k
Avg Pace=5'50
Avg Pulse=134

---

Day 8
waking pulse=49
5x1k+ 90 secs recovery
RPE =8

no / Time/ Avg pulse/Max pulse
1 / 4' 53.3" / 148 / 165
2 / 5' 06.0" / 148 / 157
3 / 4' 58.0" / 151 / 167
4 / 4' 50.0" / 158 / 169
5/ 4' 45.0" / 165 / 179

Overall
Avg Pace= 4' 53"
Avg Pulse=154
Avg Max Pulse=167

Recovery was lite Jog 90 secs
no/ avg pulse/ Lowest Pulse
1/ 158 / 138
2/ 159 / 132
3/ 164 / 141
4/ 164 / 146
5/ 166 / 149
accidently took 90 secs recovey instead of the usual 60, it helped actually, the weather in the evening is quite brutal nowdays, similar condtions during my 3X2k run...hot and crazy humid