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Old 20-06-2012, 09:23 AM   #11
mic72key
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Hi TheEd,

Here is my feedback from the last few days.

Day 7 Easy 1hr
T 1:01:12, D 10.88km Avg Pace: 5:37, AHR 148 bpm. Very hot day.
connect.garmin.com/activity/190265161

Day 8 6x1k p4.10/k
| Time | AvgPce | AvgHR
1 | 04:13.8 | 4:14 | 146
2 | | 136
3 | 04:10.9 | 4:11 | 153
4 | | 144
5 | 04:11.7 | 4:12 | 157
6 | | 146
7 | 04:11.3 | 4:11 | 159
8 | | 149
9 | 04:12.9 | 4:13 | 161
10| | 149
11 | 03:35.8 | 3:41 | 171
T | 29:36.3 | 4:50 | 155
connect.garmin.com/activity/190570732

Day 9 Easy 30
T 31:35, D 5.98km, Avg Pace:5:17 min/km,Avg HR: 141 bpm
connect.garmin.com/activity/190895394

For the 5k paced run, what time should I aim for?

Thanks,
M
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Old 20-06-2012, 12:07 PM   #12
TheEd
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3.35 for your last 1k .. you do have an engine beneath the hood waiting to get out ..

be patient and you will roll round to running well quite 'soonish'

let's have you running 4.20 per k for the first 4km then pickup the last 1km

no need to go quicker just yet, so be disciplined and go through with the routine

patience .. you coming along pretty well

TheEd
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Old 24-06-2012, 09:06 AM   #13
mic72key
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Hi TheEd,

Here is my report from the last few days.

Day 10 Easy 1hr
D: 9.59km, Time:51:17, Pace:5:21 min/km, AHR 145

Day 12 5k @4.20k
Time Avg HR
1 04:22 143
2 04:16 164
3 04:16 159
4 04:15 160
5 03:41 171
T 20:52 159

connect.garmin.com/activity/191729709

I put everything into the last k and could not have gone any faster, even though my Max HR for this k was 177.

I also had an easy 1hr bike ride.

Day 13 1hr easy


D:10.98 km, T:57:53 Pace:5:16, AvgHR:139bpm

It was remarkably easy to maintain a 140BPM, even though my pace was pretty fast for an easy day. My normal easy pace is 5.25k, with a higher heart rate. I don't know if this is good or bad.


Questions
For Day 15, 10 x 400m what should my pace be? (1.33?)
For Day 17, as I do not have a race, what should my race pace be?
For race day should I do a 10k, or the 4k time trial?

I am enjoying the program. It is nice to run more frequently. I also like the 30mins recovery runs as they give me quality time focus on, and improve technical issues. The only problem I have is that I miss my mountain bike rides

Thanks for everything,
mic
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Old 24-06-2012, 09:59 AM   #14
TheEd
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nice going Mic .. strong last 1km .. promise in this for the future

where are you considering doing the 400m session, as we have had concern about this session causing calf muscle problems with the less experienced runners

if you are doing the session on a tartan surface or treadmill then your pace of 93 seconds should be fine

however if you planning the session for the asphalt or off road then rather change the session to 3 x 5 minutes fast @ 5k pace with 3 minutes easy in-between

your toughts?

TheEd
ps.. mountain biking can be brought in at a later stage once you have adapted to the structure
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Old 24-06-2012, 12:27 PM   #15
mic72key
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Sounds good TheEd. Will try to get a tartan track.
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Old 27-06-2012, 08:05 AM   #16
mic72key
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Hi TheEd,

Here is my feedback from the last few days

Day 14 Easy 30

Day 15 10x400 (Tartan track)

S | Time| Avg HR
1 | 89 | 143
2 | | 140
3 | 90 | 150
4 | | 145
5 | 89 | 152
6 | | 150
7 | 89 | 154
8 | | 154
9 | 90 | 157
10 | | 150
11 | 90 | 156
12 | | 157
13 | 92 | 158
14 | | 157
15 | 89 | 160
16 | | 155
17 | 90 | 160
18 | | 156
19 | 90 | 162
20 | | 160
T | 25.03 | 154
connect.garmin.com/activity/192923547

Day 16 easy 40
Distance: 8.34 km, Time: 43:49,Pace: 5:15, AHR 145

For Day 17, we have 30m easy followed by 6x (1m fast, 1m slow, 1m race pace). What should my fast and race paces be?

For Day 19, race day, I have nothing planned. What would you propose?

Bearing in mind my stats from the first iteration of this program, would you propose that I jump straight into the second iteration, or is there any remedial work that I need to focus on?

Thanks,
Mic
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Old 28-06-2012, 09:14 AM   #17
mic72key
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Hi TheEd,

For the fartlek, I just went feeling. The last half of the session was mostly downhill. I aimed for 3.40 fast, 4.20 race paces

S | Time | Distance|AvgPce|AvgHR
1 | 30:00.0 | 5.26 | 5:43 | 137
2 | 01:00.0 | 0.27 | 3:43 | 148
3 | 01:00.0 | 0.19 | 5:16 | 147
4 | 01:00.0 | 0.24 | 4:07 | 148
5 | 01:00.0 | 0.27 | 3:39 | 161
6 | 01:00.0 | 0.18 | 5:38 | 155
7 | 01:00.0 | 0.23 | 4:21 | 156
8 | 01:00.0 | 0.27 | 3:45 | 167
9 | 01:00.0 | 0.17 | 5:55 | 159
10| 01:00.0 | 0.22 | 4:35 | 158
11| 01:00.0 | 0.26 | 3:52 | 164
12| 01:00.0 | 0.17 | 5:51 | 159
13| 01:00.0 | 0.24 | 4:08 | 161
14| 01:00.0 | 0.26 | 3:49 | 171
15| 01:00.0 | 0.16 | 6:16 | 162
16| 01:00.0 | 0.24 | 4:11 | 163
17| 01:00.0 | 0.27 | 3:39 | 171
18| 01:00.0 | 0.16 | 6:25 | 164
19| 01:00.0 | 0.22 | 4:28 | 163
S | 48:00.0 | 9.28 | 5:10 | 146

connect.garmin.com/splits/193565873

For Day 19, race day, I have nothing planned. What would you propose?

Thanks,
Mic
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Old 30-06-2012, 06:31 AM   #18
mic72key
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Hi TheEd,

I decided to do a 10k time trial today.

It did not go too well. I had to stop at 8.5k due to an asthma attack. However, it was difficult from 7k.

Distance:8.48 , Time: 37:52, Avg Pace: 4:28 AHR: 159

Here are my splits.

S Pace Avg HR
1 4:25 140
2 4:27 152
3 4:15 157
4 4:19 161
5 4:15 163
6 4:27 164
7 4:26 165
8 4:39 165
9 5:03 164


http://connect.garmin.com/activity/194088201

For the next cycle what time should I be looking at for the 5x2k?

Thanks,
Mic
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Old 30-06-2012, 07:26 AM   #19
TheEd
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Hi Mic, for the future, never do a 10k time-trial on your own but rather look to do

4k - 5k - 6k or 8k

this allows you to achieve the test without any damage (well that is normally the plan)

hope you recover well from this and we can move forward next week

chat soon and have a great weekend

TheEd
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Old 05-07-2012, 06:39 AM   #20
mic72key
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Hi TheEd,

Today is my 5x2. What pace should I aim for in this session?

Thanks,
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