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Build Up Period


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Old 18-04-2017, 04:17 PM   #51
OsirisD
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Hi Ed,
Did the 1k session today, unfortunately I forgot to take my HR belt, so no HR data available. Target pace was 4m:10s/km, except last km.

Lap breakdown below(I had front wind on kms 2, 4, 6):
  • km 1 -> 4m:08s, perceived effort 2/5
  • km 2 -> 4m:09s, perceived effort 3/5
  • km 3 -> 4m:09s, perceived effort 3/5
  • km 4 -> 4m:10s, perceived effort 4/5
  • km 5 -> 4m:10s, perceived effort 4/5
  • km 6 -> 3m:55s, perceived effort 5/5

For the 5k run this Saturday I was thinking to aim at sub 20m:50s. What do you think?
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Old 19-04-2017, 05:26 AM   #52
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nice session .. well controlled

for Saturday, start out at 4.15 per k for the first km, and then see how you feel from there

the 5k paced should not be a race but more a controlled effort. Half the pace you would like to run for 10k

on we go

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Old 22-04-2017, 10:48 AM   #53
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So, did the 5k run today. The plan was to pace at around 04m:13 for the first 3kms and push a bit harder on the last 2. Unfortunately there was some head wind for the last 2 kms which threw me off.

Total time was 21m:07s; avg pace 04m:13s/km; avg bpm 179. So, a bit slower than the previous 5k run.

Lap breakdown below:
  • km 1 -> 4m:13s @ 165 bpm avg, with 178 bpm HR max
  • km 2 -> 4m:11s @ 179 bpm avg, with 182 bpm HR max
  • km 3 -> 4m:14s @ 181 bpm avg, with 183 bpm HR max
  • km 4 -> 4m:16s @ 183 bpm avg, with 186 bpm HR max
  • km 5 -> 4m:13s @ 186 bpm avg, with 188 bpm HR max
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Old 25-04-2017, 06:00 PM   #54
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Breakdown for today's 400m session below. Target pace was 04m:00s/km. It felt very comfortable, almost felt easy.
  • L1 -> 4m:03s @ 159 bpm avg, with 172 bpm HR max
  • R1 -> 60s @ 149 bpm avg
  • L2 -> 3m:53s @ 164 bpm avg, with 175 bpm HR max
  • R2 -> 60s @ 150 bpm avg
  • L3 -> 3m:59s @ 163 bpm avg, with 176 bpm HR max
  • R3 -> 60s @ 151 bpm avg
  • L4 -> 4m:00s @ 164 bpm avg, with 177bpm HR max
  • R4 -> 60s @ 154 bpm avg
  • L5 -> 4m:02s @ 164 bpm avg, with 177 bpm HR max
  • R5 -> 60s @ 155 bpm avg
  • L6 -> 3m:59s @ 167 bpm avg, with 177 bpm HR max
  • R6 -> 60s @ 154 bpm avg
  • L7 -> 4m:00s @ 165 bpm avg, with 178 bpm HR max
  • R7 -> 60s @ 153 bpm avg
  • L8 -> 4m:00s @ 166 bpm avg, with 179 bpm HR max
  • R8 -> 60s @ 155 bpm avg
  • L9 -> 4m:02s @ 166 bpm avg, with 177 bpm HR max
  • R9 -> 60s @ 157 bpm avg
  • L10 -> 03m:58s @ 169 bpm avg, with 177 bpm HR max

P.S. Also take a look over the 5k run a post above.
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Old 26-04-2017, 06:16 AM   #55
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O, don't worry too much when things don't go too well because of wind or even a bad day, focus on the good sessions which show progress

How are you coping with the 400m session, as we have found that the 'less experienced' runners do develop calf muscle tightness after the session?

all looking good, what have you planned for the weekend

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Old 26-04-2017, 07:32 AM   #56
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Hey Ed,
Regarding the 400m, I've had no issues whatsoever. No muscle fever or tightness. Like I said above, the session felt easy. It would have been more challenging if target pace was around 03m:50s or rest reduced from 60s to 45s.

For the weekend I'm planning a getaway with my gf since it's my birthday on Saturday. I won't be able to do a time trial since we're heading in the mountains. Because next race is a 10k trail race on 13'th of May, the plan is to do a 10k trail run on Saturday if the weather allows it(run it around lactose threshold zone).

How do you suggest to plan next cycle? Taking in consideration that next race is a 10k trail on 13'th of May. I will do only 2 weeks of the cycle before race day.
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