Good day and Thank you coach. I will always try to roll with the flow and adjust accordingly.
Day 5
Waking pulse=45
Long Run
1:36'38
16.06k
Avg Pace=6'01
Avg Pulse=137
I ran by feel, this time on a flat course, sandy roads. Overall a very enjoyable run.
Day 6
Waking pulse=45
30'4
5.20k
Avg Pace=5'50
Avg Pulse=134
Day 7
Waking pulse=44
33'11
5.66k
Avg Pace=5'52
Avg Pulse=136
Day 8
waking pulse=46
5x1k+ 60 secs recovery
no / Pace/ Avg pulse/Max pulse
1 / 4' 44" / 148 / 158
2 / 4' 42" / 155 / 171
3 / 4' 38" / 160 / 172
4 / 4' 35" / 162 / 179
5/ 4' 30" / 168 / 182
Overall
Avg Pace= 4' 38"
Avg Pulse=159
Avg Max Pulse=172
Recovery was lite Jog 60secs
no/ avg pulse/ Lowest Pulse
1/ 149 / 138
2/ 159 / 150
3/ 159 / 149
4/ 164 / 153
5/ 165 / 154
overall, a very good workout done very early in the morning. It went exactly as i planned and I managed to cut down the time for each rep. Very happy with the results.
Day 5
Waking pulse=45
Long Run
1:36'38
16.06k
Avg Pace=6'01
Avg Pulse=137
I ran by feel, this time on a flat course, sandy roads. Overall a very enjoyable run.
Day 6
Waking pulse=45
30'4
5.20k
Avg Pace=5'50
Avg Pulse=134
Day 7
Waking pulse=44
33'11
5.66k
Avg Pace=5'52
Avg Pulse=136
Day 8
waking pulse=46
5x1k+ 60 secs recovery
no / Pace/ Avg pulse/Max pulse
1 / 4' 44" / 148 / 158
2 / 4' 42" / 155 / 171
3 / 4' 38" / 160 / 172
4 / 4' 35" / 162 / 179
5/ 4' 30" / 168 / 182
Overall
Avg Pace= 4' 38"
Avg Pulse=159
Avg Max Pulse=172
Recovery was lite Jog 60secs
no/ avg pulse/ Lowest Pulse
1/ 149 / 138
2/ 159 / 150
3/ 159 / 149
4/ 164 / 153
5/ 165 / 154
overall, a very good workout done very early in the morning. It went exactly as i planned and I managed to cut down the time for each rep. Very happy with the results.