Good day coach,
For this cycle I increased my 2k and 1k rep and moved them to Fri and Wednesday because of unavoidable circumstances. Here in Malaysia,they have introduced back the enhanced movement order due to rising cases. I'm working from home and taking care of the children. A bit busy, but im able to do all the sessions.
In between all the quality sessions, I have been running 30 mins easy.
Day 3 Fri 6/11/20
4x2k+90 sec rest
Time / Pace / Avg Pulse / Max Pulse /
9' 55.7 / 4'57 / 146 / 155 /
9' 48.0 / 4'53 / 151 / 161 /
9' 40.0 / 4'50 / 155 / 166/
9' 25.0 / 4'42 / 160 / 172/
Avg Time = 9' 42.2
Avg Pace = 4' 50.5
Avg Pulse= 153
Recovery was lite Jog+walk
no/ avg pulse/ Lowest Pulse
1/ 135 / 116
2/ 140 / 118
3/ 151 / 133
4/ 153 / 131
Day 5 Sun 8/11/20
Waking pulse=44
Long Run
1:43'19
16.31k
Avg Pace=6'20
Avg Pulse=141
Nice and enjoyable run
Day 8 Wednesday 11/11
waking pulse=46
6x1k+ 60 secs recovery
I did Manual laps...
distance was either 1.01k or 1.02k
Listing out only the pace
no / Pace/ Avg pulse/Max pulse
1 / 4' 49" / 142 / 158
2 / 4' 48" / 146 / 165
3 / 4' 45" / 149 / 173
4 / 4' 38" / 153/ 167
5 / 4' 33" / 157 / 171
6/ 4' 33" / 161 / 184
Overall
Avg Pace= 4' 41.0
Avg Pulse=151
Avg Max Pulse=170
For recovery, just light walking.
no/ Lowest Pulse
1/ 112
2/ 117
3/ 124
4/ 128
5/ 141
6/ 144
Currently I'm running just on getting the right feel on that day and not pushing too much on the pace. For the 10k run on the 22nd Nov, I'm targeting a pace between 4'50 and 4'40.
Cheers coach.
For this cycle I increased my 2k and 1k rep and moved them to Fri and Wednesday because of unavoidable circumstances. Here in Malaysia,they have introduced back the enhanced movement order due to rising cases. I'm working from home and taking care of the children. A bit busy, but im able to do all the sessions.
In between all the quality sessions, I have been running 30 mins easy.
Day 3 Fri 6/11/20
4x2k+90 sec rest
Time / Pace / Avg Pulse / Max Pulse /
9' 55.7 / 4'57 / 146 / 155 /
9' 48.0 / 4'53 / 151 / 161 /
9' 40.0 / 4'50 / 155 / 166/
9' 25.0 / 4'42 / 160 / 172/
Avg Time = 9' 42.2
Avg Pace = 4' 50.5
Avg Pulse= 153
Recovery was lite Jog+walk
no/ avg pulse/ Lowest Pulse
1/ 135 / 116
2/ 140 / 118
3/ 151 / 133
4/ 153 / 131
Day 5 Sun 8/11/20
Waking pulse=44
Long Run
1:43'19
16.31k
Avg Pace=6'20
Avg Pulse=141
Nice and enjoyable run
Day 8 Wednesday 11/11
waking pulse=46
6x1k+ 60 secs recovery
I did Manual laps...
distance was either 1.01k or 1.02k
Listing out only the pace
no / Pace/ Avg pulse/Max pulse
1 / 4' 49" / 142 / 158
2 / 4' 48" / 146 / 165
3 / 4' 45" / 149 / 173
4 / 4' 38" / 153/ 167
5 / 4' 33" / 157 / 171
6/ 4' 33" / 161 / 184
Overall
Avg Pace= 4' 41.0
Avg Pulse=151
Avg Max Pulse=170
For recovery, just light walking.
no/ Lowest Pulse
1/ 112
2/ 117
3/ 124
4/ 128
5/ 141
6/ 144
Currently I'm running just on getting the right feel on that day and not pushing too much on the pace. For the 10k run on the 22nd Nov, I'm targeting a pace between 4'50 and 4'40.
Cheers coach.