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Sub 45min Program for Triathlete


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Old 05-05-2010, 08:06 AM   #11
bingobong
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Hi coach just logging my times for the 1k session. I caught a fever on the weekend so took a couple of days off to rest and did them this morning (Wednesday - day 9) instead of day #8. Body was a little sore in hindsight I should have listened to the signs and just rested again but I thought I felt ok at the end of my warmup so decided to go for it. Anyway enough whining here are the results (Total time/Avg HR/Max HR/R60 HR):
1) 3:49/150/161/R60=104 (500m splits: 1:50/1:59)
2) 4:10/156/164/R60=118 (500m splits: n/a - forgot to hit lap button)
3) 4:18/159/168/R60=129 (500m splits: 2:04/2:14)
4) 4:17/161/168/R90=129 (500m splits: n/a - forgot to hit lap button)
5) 4:25/158/165/R90=133 (500m splits: 2:10/2:15)
6) 4:01/165/173/R90=131 (500m splits: 2:02/2:00)

Went out too fast in the first interval again - mentally it was very tough to hold pace and form for the entire session. Was struggling by the end of interval #4 but determined to finish the sets and switched to 90s rests as the HR was too high at 60s. Interval #5 I gave into the pain demons and took it a bit easier. I gritted my teeth for #6 and managed to hold it together to the end - I learnt something from that one!. This felt harder than the 2k sessions and the results show.

In hindsight I know I wasn't fully recovered so lesson learned the hard way - rest planned for tomorrow until fully recovered (then easy runs).
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Old 05-05-2010, 09:13 AM   #12
TheEd
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Hi bing .. yeah .. when having fever certainly do not try to make up for what is lost .. and depending on the extent of the fever I do have a 2 week return to training schedule that I must get out

it would be very similar to the build up schedule but more easy

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Old 05-05-2010, 09:19 AM   #13
bingobong
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Will see how the recovery goes - when I'm back I'll do a 30min easy run to start to see how I feel then check in with you to see what to do next.
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