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Old 11-04-2017, 12:39 PM   #41
fabregerson
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Hello, TheEd!

I did the 6x1K session today.
I felt really good.
Relatively "easy" training.

119bpm 1K - 3:43 - R60 - 169bpm
139bpm 1K - 3:44 - R60 - 172bpm
140bpm 1K - 3:45 - R60 - 176bpm
145bpm 1K - 3:44 - R60 - 176bpm
150bpm 1K - 3:43 - R60 - 175bpm
153bpm 1K - 3:33 - 186bpm

Anything else to do?
Thank you!
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Old 11-04-2017, 04:22 PM   #42
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fabre, your development is moving in the right direction

now you can start focusing on bringing the long run into shape.

This weekend, are you able to find a 5k time-trial / event / race ??

all good

TheEd
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Old 11-04-2017, 05:40 PM   #43
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Thanks for the encouragement, TheEd!

I found a race on April 16, with a practically flat course, but it is 6.5K.
If it is too long, I can go strong for 5K and then just finish.

What do you think?
Thanks again.
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Old 12-04-2017, 01:31 PM   #44
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great, look to run a fast 5k, and then see how you feel

on we go

TheEd
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Old 16-04-2017, 05:26 PM   #45
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Hello, TheEd!

I ran today and I felt really good.
The course was not exactly flat as informed, but I can say that it was 80% flat. The first 200 meters starting with a strong ascent.

Exactly 7K:
Km 1 - 3:58 - 162bpm avg
Km 2 - 3:53 - 167bpm avg
Km 3 - 3:54 - 170bpm avg
Km 4 - 3:47 - 167bpm avg
Km 5 - 4:05 - 171bpm avg
Km 6 - 3:49 - 176bpm avg
Km 7 - 3:35 - 180bpm avg
27:01

I do not know if this data will be valid as it was not really a 5K time trial.
Anywat, should I start a new cycle this week?

Best regards!
Thank you!
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Old 18-04-2017, 07:26 AM   #46
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good to feel good, OK, start a new cycle

controlled 2k session at your last 10k race pace.

Then the focus will be on the long run on the weekend to cover a minimum of 18km, and up to 20k

controlled relaxed running

TheEd
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Old 20-04-2017, 09:39 PM   #47
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Hi, TheED!

I made the 5x2K series today (10K pace).
Difficult!!

2K - 7:42 - 165bpm avg
R90 - 130bpm

2K - 7:40 - 178bpm avg
R90 - 134bpm

2K - 7:40 - 179bpm avg
R90 - 146bpm

2K - 7:39 - 183bpm avg
R90 - 147bpm

2K - 7:30 - 185bpm avg


In the next long run, should I do the 18 or 20K within 90 minutes?
Or run this easy pace, even for more than 90 minutes?

Best regards!
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Old 21-04-2017, 05:53 AM   #48
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nice 2k session

for the long run, run easy pace and increase 'time on feet' to cover the distance, consider breaking the run into 40 minute segments, stopping to stretch (focus on keeping calf muscles relaxed) after every 40 minutes to achieve the run without hassles

have a good one

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Old 02-05-2017, 12:27 AM   #49
fabregerson
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Hello, TheEd!

Sorry for the delay since the last contact.
Here is the report of the last 3 quality workouts:

Long run 18.3K in 1h 34 '- 5'09"/K - 147bpm avg - easy!

6x1K session - medium hard!
110bpm 1K - 3:39 - R60 - 165bpm
140bpm 1K - 3:40 - R60 - 168bpm
145bpm 1K - 3:41 - R60 - 172bpm
145bpm 1K - 3:41 - R60 - 176bpm
139bpm 1K - 3:43 - R60 - 179bpm
142bom 1K - 3:42 - 180bpm

10x400m session - easy!
avg 1:24 - 1:26 - R60

Feeling stronger.
10K "A" race on July 23.
Looking forward to the next steps.

Thank you!
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Old 02-05-2017, 08:38 AM   #50
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nice solid sessions, consider increasing the long run up to 20k, so as to prepare for future development

what have you planned for this weekend?

TheEd
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