Here we go....

muralhape · 20-08-2013, 12:03 AM

Hey Ed,

Easy Run
Morning, 25C

Time | Distance | AHR

30 4.5k 154

Cheers,

FL

muralhape · 20-08-2013, 07:00 PM

Hey Ed,

Easy Run
Morning, 25C

Time | Distance | AHR

70 10k 156

Cheers,

FL

muralhape · 21-08-2013, 11:24 AM

Hey Coach!

Easy Run
Morning, 23C

Time | Distance | AHR

30 4.6k 151

I guess I am finally getting used to the weather. I hope I am right lol

Cheers,

FL

muralhape · 22-08-2013, 10:35 AM

Hey Ed,

Today I failed in the 3 x 2k session, just did 1k for warm up and ran 2k then I did not feel good so I stopped the session, probably anything that I had eaten yesterday night at a pizza house.

Coach, do we keep the schedule or I can do it tomorrow again? I ask that because I know that you said once than we should continue with the schedule when we miss a session, but this is a important. Waiting.

Best regards,

FL

***TheEd*** · 22-08-2013, 03:33 PM

these things happen .. stick to schedule and roll on as normal

all should work out OK

TheEd

muralhape · 26-08-2013, 09:09 PM

Hey Ed!

Easy Run
Afternoon, 8C , Rain

Time | Distance | AHR

30 4.7k 153

Back to home again with cold and rain lol I had lost the last two sessions due to farewell from my parents and yesterday travelling all day long.

Ed, next Sunday I have a 10k Race. This changes anything on my schedule?

Cheers,

FL

muralhape · 27-08-2013, 10:21 PM

Hey

5 x 1k , resting 60s
Afternoon , 8C , Raining

Lap | Time | AHR
1 4:32 172
2 4:30 174
3 4:27 176
4 4:32 179
5 4:30 181

So coach due raining I speed up a little 'cause I was totally wet and I wanted back home soon as possible :jester: The session was better than I would expect.

Any thoughts about the Race on Sunday?

Cheers,

FL

***TheEd*** · 28-08-2013, 06:28 AM

nice going .. for the race .. start at an even pace and then try to build up

don't start out too fast in the beginning

good luck

what are you doing for the rest of the week?

TheEd

muralhape · (This post was last modified: 28-08-2013, 11:27 AM by muralhape.)

I'm wanting some advice from you Ed, following the schedule I have two easy runs, rest on Friday and 5k Paced on Sat. How can we change to fit in a better way to run on Sunday? I prefer to rest the day before the race.

Today I going to the normal 30min Easy Run. So I can change the next three days. What do you think?

Best Regards,

FL

***TheEd*** · 28-08-2013, 01:36 PM

the last few days before the race can be as follows:

Wed: as per program
Thur: 20 to 30 minutes easy
Fri: warm 6 x 1 minute / slow
Sat: Rest
Sun: Race

this is the standard procedure

cheers

TheEd
ps.. will add a new TIP about this