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Old 14-01-2017, 08:38 AM   #161
TheEd
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great to see you enjoying things, good signs

I suspect the pace of the time-trial is 3.56 per k and not 4.56?

if so, add 10 seconds to the average pace and start the 2k session slower, finishing off feeling strong

it looks good and you can almost feel that things are moving in the right direction

nice

on we go

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Old 14-01-2017, 01:33 PM   #162
shadydaz
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Did a 5km Recovery run on the Thursday. Have been a little jaded since Wednesday so Not running last night. Resting HR is creeping up a little so not sure is that is down to work week tiredness or something else. Will monitor.

Ok to start a cycle next Wednesday.

It didn't feel like I was running that slow but that's what the watch says! So Average pace for the 4km was 4.43/km. Seems a bit slow, maybe I was too conservative in the beginning or too wary of popping something.

I will look to do 4 x 9'30" on day 3. May be on treadmill so will have to see how that goes if it is!

I think just working my way through first cycle will be enough of an achievement and bring back the routine.

Will report back after day 3.

Darren.
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Old 21-01-2017, 11:19 AM   #163
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Icon10

15-01-17
16km t/m 1% inc
1:32:54
133 ave hr

16-01-17
51 mins stretching and upper/lower/core strength work
6km t/m 1%inc
35:13
128 ave hr

17-01-17
42 mins upper/core strength work
5.15km t/m 1% inc.
30:02
134 ave hr

18-01-17
10.01km t/m 1% inc
60mins
130 ave hr

19-01-17
26mins core/upper strength work
5.15km t/m 1% inc
30:02
131 ave hr

20-01-17
4 x 2km intervals 2mins rest. Managed to get down to 1km loop.
2.7km warm up
1 - 9:26 @ 4:43 pace. Peak hr 159
2 - 9:21 @ 4:41 pace. Peak hr 151
3 - 9:20 @ 4:40 pace. Peak hr 161
4 - 8:36 @ 4:18 pace. Peak hr 165
Warm down jog home about a mile.

It went pretty well as you can see. Felt comfortable in first two. Didn't want to bonk on last interval, was very surprised that pace held so consistently theough the session. Very happy with that. Maybe I didn't go out with enough confidence to achieve a lower pace? My max hr was 165 so maybe i didn't go out and work hard enough in the session. Weather was very cold which helped keep my hr super low though. Was glad to get through session with it becoming very uncomfortable and especially without dropping off at end. Calves were tighter than the quads last night afterwards but no surprise really as the hill on way back home is a killer legs are fine today, just a little tight.

Judging by this will be looking to start the 6 x1km session at 4:30 pace and carry through the session and try to finish stronger in last couple. What do you think?

Long one tomorrow will go 90 -100 mins (treadmill times out at 100mins). Should be 16-18 km.

Enjoy your weekend everyone.
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Old 22-01-2017, 08:25 AM   #164
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daz, it all looks good, but make sure to keep the calf muscles loose

very consistent

nice

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Old 26-01-2017, 01:41 PM   #165
shadydaz
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Vital stats 22-01-17
72.2kg
16.5% body fat
50bpm average resting HR for week.

22-01-17
16.03km t/m 1% inc
1:30:01
136 ave hr

23-01-17
5.25km t/m 1% inc
30:01mins
133 ave hr

24-01-17
5.32km t/m 1% inc
30:01mins
127 ave hr

25-01-17
6 x 1km R90 session
3km warm up

1 - 4:30min/km 146 peak hr
2 - 4:25min/km 150 peak hr
3 - 4:23min/km 150 peak hr
4 - 4:16min/km 152 peak hr
5 - 4:09min/km 156 peak hr
6 - 3:54min/km 163 peak hr

1.6km jog home.

Not very consistent Was surprised when I got home and had a look at the numbers. I thought the first 3 were pretty close at the time of the session. was aware of pushing on a bit on last three and then was happy to reach my target of a sub 4 in last km, especially given as I hadn't realised at the time I had run previous efforts all negative splits. Body held up ok, didn't get distressed or uncomfortable. Calves are fine now although a little tight in the left last night. Legs are good today.

The session bodes well for a crack at a sub 22:30 km on Sunday.

Darren.
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Old 29-01-2017, 03:53 PM   #166
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26-01-17
5.26km t/m 1% inc
30:03mins
127 ave hr

27-01-17
10.45km t/m 1% inc
60:02mins
130 ave hr

29-01-17
1km loop park.
3km warm up
5km paced:

1 - 4:32min/km
2 - 4:29min/km
3 - 4:23min/km
4 - 4:20min/km
5 - 4:10min/km

Total time 21:54
Ave HR: 146
Peak HR: 155ish tbc

3km warm down and jog home.

It was another cool day. Set off at 11am. Weather deteriorated through session and the rain kept me cool during the paced effort. Getting going on the paced effort was tough. The first third was a struggle to get ryrhymn and generally felt tired. Not surprising on only 4.5hours sleep last night! Anyway, warmed into it and again managed to improve throughout the session and run negatives. There wasn't quite enough in the tank for a sub 4 last lap, I could have pushed harder but just didn't have the inclination to and was wary about running too quick. (No quicker than 21:30). Was hoping for about 22 and pleased with just pipping under it.

So far through this cycle I have been surprised that I have managed to run this kind of pace. At the beginning o thought I may have been around 20s per k slower so pretty pleased with efforts so far. Still, I don't think there is enough in my legs to achieve a sub 45 10k yet despite this time today. I was even thinking this on the way round the park during the paced run today haha!

I feel a lot more secure with the philosophies of the cycle this time around. I understand it a lot better having time to reflect on things whilst unable to run. Maybe the experiences of the last few years have matured me as a runner, maybe having been pushing for too much too quickly when on cycle before has hit home. We'll see how it goes over next few months. I am looking forward to seeing how thing progress.

Hope you are all having a good weekend, I am enjoying mine also.

Darren.
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Old 07-02-2017, 02:14 PM   #167
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30-01-17
10.49km t/m 1% inc
60:00mins
136 ave hr
149 Peak HR

31-01-17
5.28km t/m 1% inc
30:01mins
129 ave hr
144 Peak HR
15mins upper/core strength training.

01-02-17
Fartleks 3 x 5mins @ 4:25 pace
7.15km t/m 1% inc
40:01mins
131 ave hr
148 Peak HR

02-02-17
7.05km t/m 1% inc
40:01mins
129 ave hr
138 Peak HR
30mins upper/core strength training.

03-02-17
6.94km t/m 1% inc
40:01mins
131 ave hr
149 Peak HR

05-02-17

Stats check:
69.3kg. Lost a bit!
15.5% body fat
Resting HR 47.

5km time trial
6ish km t/m 1% inc
30:00mins
130 ave hr
145 Peak HR

This was not a good day for me. was a long day and due to circumstances I could not get out down to the 1km loop circuit to do this. I tried to do it on the treadmill but the effort was pretty much doomed from the start. Despite it being three hours after having last eaten, about 9pm in the evening, as soon as I started the 3km warm up I had a bad stitch from the off. I managed to run it off and after the 3km upped the pace to 4:29. It was a struggle from the start. about 2.5km in, still feeling affects of bad stitch I developed a pain in the left side of my chest. thought it may pass so kept going for another few hundred meters but the pain did not abate. Immediate stop and off TM to recover. was fin after a few mins. check Pulse for irregularity but recovery rate was normal as was pulse. Pain went and hasn't come back. The 4:29 pace was slower than the Fartlek pace on TM but felt much faster. I was just getting settled into it when pain struck. Anyway, knocked it on head and went to bed. However, it being the end of the first cycle I was not going to miss out on the time trial so I did it the next day instead...

06-02-17
3km warm up
5km time trial
1 - 3:55
2 - 4:34
3 - 4:33
4 - 4:24
5 - 4:00
21:26mins
ave pace 4:18
148 ave hr
178 Peak HR

3km warm down.

Much Better out on the 1km loop. Cold and wet. Was trying to replicate race strategy but didn't realise I had gone out so hard. Didn't realise the next 2km were so slow as thought I was holding 4:25 pace. Didn't bother with sprint finish last few hundred meters otherwise would have been sub 4 last km too! Overall pleased with the effort, it didn't feel as fast or hard as the previous 5km effort but was 30 seconds quicker! Was also good to see an elevated HR. Was starting to think this new HR watch was broken

Sets me up for next cycle nicely starting Wednesday.

Had a bad cramp in right calf the other day when getting up off sofa so just trying to take it a bit easy on it when I can as it is a bit tender still.

Having said that, will be looking to get the easy runs a bit closer to 140 bpm this time round and hopefully a few more outdoor runs too. Will be looking to do 2km session at 4:20/km ish and 1km session @ 4:10/km ish- feedback welcome on those targets, will go slower if recommended/advised coach!

Darren.
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Old 07-02-2017, 07:23 PM   #168
TheEd
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Daz, when you not feeling well, step back and give it a day rest

especially when it comes to paced running

hopefully things are returning to normal

onwards TheEd
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Old 07-02-2017, 08:25 PM   #169
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Icon7

On Sunday I was fine, was just a bit agitated as time was running out to complete the tt. It all went downhill as soon as i got on the treadmill. Was broght as a button yesterday, no ill effects from Sunday at all, hence the second, more successful attempt!

Darren.
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Old 10-02-2017, 03:35 PM   #170
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Got a bit of cold today so won't risk making it worse. Will have a few days off and maybe look at restarting the cycle next Wednesday.

Have a good weekend,

Darren.
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