Here we go....

[muralhape]

Hey Ed

Easy Run
Afternoon, 18C

Time | Distance | AHR

30 4.6k 154

Regards,

FL

[muralhape]

Hey Ed

here is the feedback from today's workout ;

Fartlek 3 x 5min , resting 1min

LAP | Pace | AHR
WU 6:09 147
1 4:45 165
2 4:40 172
3 4:50 176

I guess the running today was really good , felt stronger and running easily all the laps. The only problem today, again, was the weather : 10C , Raining , so I had to skip all the water on the sidewalks and in the streets and of course take care to watch the water which the cars throw on the sidewalks LOL

So Coach, let me tell you my plans. After the next 2 easy runs, on Friday I'm gonna take a plane to my hometown, visit my parents and so on, I will be there for a week. There are a complete different weather over there (The city is 5.000km away from where I'm now) .
About the run on Saturday, I wanted to run until the beach ( 14k) I was thinking to run 8k in a pace (like 4:55 for exemple) and the others 6k just run to enjoy the view. What are your thoughts about it? And after that stara new schedule on Tuesday, I'm planning to keep the sessions there too and I have a 10k race here where I live, on September 1st.

Waiting your orders Ed :tourist:

Best regards,

FL

[TheEd]

no problem in doing what you have planned

travel well and stay safe

TheEd

[muralhape]

Hey Ed

Easy Run
Morning, 7C

Time | Distance | AHR

30 4.7k 151

Nice easy run, cloudy and chilly morning..


Cheers,

FL

[TheEd]

good stuff .. what pace are you running at when pulse is 151?

Cheers TheEd

[muralhape]

Hey Ed,

So, at 151 I'm in average pace of 6:27.

From today:

Easy Run
Morning, 8C

Time | Distance | AHR

30 4.7k 153

6:24 Today's pace coach..

Last run in chilly weather, for now at least Tomorrow I'm going home there the minimum temperature is around 21C :jester:

On Saturday I'm finishing this second cycle, I'm glad that I never missed one session 'til now... It's easy to see a great improvement in my running... Thanks Ed and that's just the beginning :yes:

Best regards,

FL

P.S Any last advice about the Saturday's Session, Ed? I can easily change my run over there and the road until the beach has a lot of hills.

[TheEd]

I thinks I mentioned that you could run down to the beach as you had planned

so no problem there

TheEd
[I]ps.. 46 degrees our side [/I]

[muralhape]

Hey Ed! So the things didn't come how I expected but was a good and the toughest session ever!

A recipe for the disaster LOL Yesterday half day traveling in a plane so didn't eat so well, in the night just had 4h to sleep and hadn't a good one too. I woke up at 5am and gone run at 6:15am. To complete this macabre recipe when I started to run rained , I was wearing the camelbak so after the water from the raining maybe I was 3kg heavier WTF Oh beyond that the biggest problem (one more LOL) the hill ... I didn't remember these were so tough and I guess I wasn't acclimatized, too different weather, since the beginning I felt a high HR... here is the result :

Morning Run, 25C [ after the first 10min raining LOL]

Km | Pace | AHR

1 5:08 168
2 4:56 178
3 4:58 182
4 5:43 183 [Here started the damn HILLS]
5 5:44 183
6 5:43 184
7 6:34 167 [ I had to run/walk/run here too tough uphill]
8 7:35 174 [Again kept running/walking upping hill]
9 6:26 172
10 6:25 178
11 5:52 176
12 6:27 178
13 7:25 174

Like I had told you, after the 8th km I pretty much just jogging and enjoy the opportunity to take some pictures on the road, I was in the easternmost point of the Americas :jester: .

So coach, what do you have for me now? I will need to wake up really early here, too warm after 8am. Easy runs (30min?) until Tuesday and start a new cycle? Just to remember you sir, I back home on next Sunday , August 25th and have a race on September 1st.

Best Regards,

FL

PS: 46 degrees? where do you live coach? :wow:

[TheEd]

HI Fabio .. travel can often throw the body out, so keep that in mind when things don't go as planned

you should bounce back without problems

Roll straight into the cycle as mentioned

TheEd
ps.. we on the sports island of Lanzarote

[muralhape]

Hey Ed,

I had traveled again today, by car now, just few hours. But I woke up earlier and ran.

Easy Run
Morning, 25C

Time | Distance | AHR

30 4.3k 153Â*

A big difference from the same easy run where I live. Tomorrow I will back to the previous city and be therr until back to the south.Tuesday I should start a new cycle with tge same paces and laps? Or we gonna change anything?

Regards,

FL