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Old 01-06-2010, 02:26 PM   #11
wookie
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Originally Posted by TheEd View Post
you coming along quite nicely and show that running fast is not a problem via the 1000's ... the 2k's look a tough ask

try putting your heart rate monitor over a thing t-shirt for the quality sessions

over the weekend, you should be able to slot in a short 20 minute paced run of choice

if you miss it then so be it

Cheers

TheEd
Thanks.

Good idea re: the HR monitor.

I think maybe the 1,000's were faster than expected because of the day off??? It was miserable doing them. They were by no means easy
The 2ks were into the wind or with the wind at my side the whole time. It's actually been pretty miserable here for the past 3 weeks. Wind, snow, rain.

It was also perfect conditions. Been raining/snowing all week. Stopped that day, probably 7 degrees. No wind.

How does the HR look throughout? What am I watching for in the morning?

Thanks - I'll come back after the weekend.
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Old 01-06-2010, 02:36 PM   #12
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sorry that should have read THIN t-shirt, not thing

once I get further feedback from you I should be able to provide training HR numbers

till later

TheEd
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Old 01-06-2010, 06:59 PM   #13
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Quote:
Originally Posted by TheEd View Post
you coming along quite nicely and show that running fast is not a problem via the 1000's ... the 2k's look a tough ask
TheEd
Quote:
Originally Posted by TheEd View Post
once I get further feedback from you I should be able to provide training HR numbers

till later

TheEd
Whoops, I screwed up. I provided my Day 8 4x2km stats from my first round on May 7th, below are the stats from Day 8 May 25th.

Day 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Morning HR 47
Completed - 2 km. 8:25 mins, 4:12/km AHR 169 BPM
Completed - 2 km. 8:16 mins, 4:07/km AHR 173 BPM
Completed - 2 km. 8:23 mins, 4:10/km AHR 176 BPM
Completed - 2 km. 8:29 mins, 4:14/km AHR 174 BPM
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Old 02-06-2010, 04:47 AM   #14
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great wookie, if you able to provide HR rest stats between 2k's it will also be helpful

TheEd
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Old 02-06-2010, 06:07 AM   #15
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great wookie, if you able to provide HR rest stats between 2k's it will also be helpful

TheEd
Here's all the data for round one day 3 and 8 and round 2 day 3 and 8

May 7th Day 3


Completed - 2 km. 8:25 mins, 4:12/km AHR 169 BPM
1:18 rest AHR 126, MHR 140

Completed - 2 km. 8:16 mins, 4:07/km AHR 173 BPM
1:49 rest AHR 139, MHR 171

Completed - 2 km. 8:23 mins, 4:10/km AHR 176 BPM
1:33 rest AHR 146, MHR 174

Completed - 2 km. 8:29 mins, 4:14/km AHR 174 BPM
Didn’t track as I was done 

May 12th Day 8

Completed - 1.01 km. 4:00 mins, 3:59/km AHR 163 MHR 174
1:12 rest AHR 139, MHR 161

Completed – 0.99921 km. 3:45 mins, 3:45/km AHR 166 MHR 181
1:07 rest AHR 128, MHR 150

Completed – 1.00 km. 3:42 mins, 3:42/km AHR 172 MHR 182
1:21 rest AHR 134, MHR 165

Completed – 0.99961 km. 3:54 mins, 3:54/km AHR 173 MHR 181
1:10 rest AHR 137, MHR 162

Completed - 1.00 km. 4:05 mins, 4:05/km AHR 172 MHR 181
1:20 rest AHR 139, MHR 166

Completed – 0.99589 km. 4:00 mins, 4:01/km AHR 173 MHR 183
Didn’t track as I was done 

May 25th Day 3
Completed - 2 km. 8:25 mins, 4:12/km AHR 169 BPM
1:18 rest AHR 143, MHR 166

Completed - 2 km. 8:16 mins, 4:07/km AHR 173 BPM
1:19 rest AHR 135, MHR 176

Completed - 2 km. 8:23 mins, 4:10/km AHR 176 BPM
1:37 rest AHR 136, MHR 175

Completed - 2 km. 8:29 mins, 4:14/km AHR 174 BPM
Didn’t track as I was done 

May 31st Day 8

Completed - 1.01 km. 4:00 mins, 3:59/km AHR 163 MHR 174
1:09 rest AHR 132, MHR 153

Completed – 0.99921 km. 3:45 mins, 3:45/km AHR 166 MHR 181
1:24 rest AHR 149, MHR 177

Completed – 1.00 km. 3:42 mins, 3:42/km AHR 172 MHR 182
1:24 rest AHR 156, MHR 178

Completed – 0.99961 km. 3:54 mins, 3:54/km AHR 173 MHR 181
1:16 rest AHR 162, MHR 172 (took off and adjusted, can’t rely on reading)

Completed - 1.00 km. 4:05 mins, 4:05/km AHR 172 MHR 181
1:14 rest AHR 151, MHR 171

Completed – 0.99589 km. 4:00 mins, 4:01/km AHR 173 MHR 183
Didn’t track as I was done 

Thanks
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Old 07-06-2010, 06:45 PM   #16
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Well - that was a colossal failure.

Did day 9 on Tuesday, Day 10 on wednesday, Thursday off, and that continued through the weekend. I think if it had not been a 5km paced run I could have man'd up and tried while hungover or in between commitments.

Oh well..

Today is Monday June 7th.

My next race (10 km) is Saturday July 17th.

My next triathlon (Olympic distance) is Sunday August 22nd.

I'm content starting over - but need to work in Bike/Swim days. I find I get stressed that I'm not swimming or biking.

Thanks
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Old 08-06-2010, 04:13 AM   #17
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Well - that was a colossal failure.

Did day 9 on Tuesday, Day 10 on wednesday, Thursday off, and that continued through the weekend. I think if it had not been a 5km paced run I could have man'd up and tried while hungover or in between commitments.

Oh well..

Today is Monday June 7th.

My next race (10 km) is Saturday July 17th.

My next triathlon (Olympic distance) is Sunday August 22nd.

I'm content starting over - but need to work in Bike/Swim days. I find I get stressed that I'm not swimming or biking.

Thanks

Oh,
Did 70 minutes today (monday june 7th) . 12.xx kms. Felt fine.
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Old 08-06-2010, 05:02 AM   #18
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focus on the 2000 and 1000m session and the Long Run on the first Sunday and then shuffle things around to slot in the swimming and cycling

don't do a hard cycle session the day before or after any of the above mentioned 3 quality sessions

use common sense in planning the balance and you should be fine

TheEd
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Old 08-06-2010, 02:48 PM   #19
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Originally Posted by TheEd View Post
focus on the 2000 and 1000m session and the Long Run on the first Sunday and then shuffle things around to slot in the swimming and cycling

don't do a hard cycle session the day before or after any of the above mentioned 3 quality sessions

use common sense in planning the balance and you should be fine

TheEd
I'm a little confused.

Am I running three times a week?

One long run, one paced run, and one... I'm not sure what the other one will be.

Or am I following the schedule and ??

If I work backwards with the Long run (day 5) on the Sunday, I have the 2,000 day on this Friday and the 1,000 on the following Wednesday.

I do like the 19 day schedule. I just don't know how to incorporate cycling into it and which days I could just scrap for cycling and or swimming.

Or just go through the program, do the 60+ minute runs, and the paced runs and then see what I can work in with cycling and swimming on the other days as long as no hard cycling on the day prior to a paced run?

Regardless I feel like I've run a lot in the last 35 days and there should definitely be some improvement from where I started
Thanks
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Old 08-06-2010, 06:46 PM   #20
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what swimming and cycling would you like to do?

then let me see how we can balance this

as mentioned the most important sessions are the long run, 2000's and 1000's

will balance things out on reply

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