Yes please...

[phil]

Hi Ed,

1.2km avg HR-148, pace-4.53/km, rest 2min
Z2 (3%) (124-134bpm) Z3(4%) (135-146) Z4(91%) (147-157)

2. 2km avg HR-141, pace-4.52/km, rest 2min
Z2 (5%) (124-134bpm) Z3(94%) (135-146) Z4(0%) (147-157)

3. 2km avg HR-139, pace- 4.51/km , rest 2min
Z2 (8%) (124-134bpm) Z3(85%) (135-146) Z0(0%) (147-157)

[TheEd]

thanks for that .. look at that zone 4 in the first 2k and nada thereafter

most interesting

[TheEd]

thanks for that .. look at that zone 4 in the first 2k and nada thereafter

most interesting .. delving deeper into your aerobic running is going to prove to be even more interesting

[phil]

Morning Gavin,

Rest day yesterday.

32min easy run this morning. Hammies okay, but quads and hip flexors still a bit stiff. Legs definitely not used to harder running anymore.
Avg Hr 133, pace 6.29/km

Z2 (48%) 124-134bpm. Z3 (45%) 135-145ppm

For the swim recovery. Is it to be done on the rest day, or on the same day as hard run. As I run around 6am in the morning a swim will probably be then around 8 hours later, if it is to be done on the same day.

How long should I try to swim, I probably drown after 5min

Tomorrow another rest day, and Sunday a easy long run (90min)

Phil

[TheEd]

OK .. great .. what we recommend with the group we coach is to break the long run down into 3 x 30 minute segments

If you can find a route / loop whereby you are able to stop, sip some water and even stretch a little before going for the next 30 minutes, then you can assess how things are going with the legs. So you don't do 90 minutes for the sake of doing 90 and that you can make the decision to do 60 only, for example

have a great weekend

TheEd

[phil]

Hi Ed,

Missed Sundays morning long run. Had family get together ( to much eating and drinking) and just could not get myself to go for a run Sunday morning.

Did 61min this morning. Was keen for this mornings run, but felt sluggish with legs feeling heavy. Probably a 2/5 rating for the run.
Avg pace 6.22/km; avg hr 126bpm; Z1-15%, Z2-83%; distance 9,6km

This is the ruff plan for this week. Should I go for 1k intervals on wednesday, or rather a 30min easy run and do the intervals on thursday?.

Tue – Rest , will attempt my first recovery swim

Wed – 5x1k (4.45) R90

Th- rest

Fr- 30min easy

sat- 5k paced run-sub25m - (Or should I have another rest day on saturday and move the 5k paced run to Sunday)

sun- rest or 5k paced run

regards
Phil

[TheEd]

Hi Phil, do you have any ParkRuns near you?

[phil]

Hi Ed,

Yes we have a parkrun.
The route and terrain not quite suitable for a fast park run. Its starts on the beach for about 800m and then winds through some undulating milkwood tree forest trail before ending on the beach again. Probably one of the more beautiful park runs in South Africa, but definitely not one of the fastest.

[TheEd]

Hi Phil, would you like to place an aerobic run in on Wednesday? .. 10k or 1hr .. keeping pulse low

would like to see the data back from that run

will try to see if the aerobic can be improved

TheEd

[phil]

Hi Ed,

Ok, skip the intervals on Wednesday and do a 10k run instead, keep pace in Z2?. Similar to Monday's run.