Hi Ed,
it̫̉s always really good to see that things are going ok and after each cycle ỉ̫m becoming a better runner!
In fact, the 5K paced was easier than the last one. I was also surprised with my time on the 10k easy. I didn̫̉t expected to reduce almost 7min with similar pulse only after two weeks. Any reasons?! :confused:
Well, I didn̫̉t run yesterday. Now :mrburns:
Cheers
MMS
the 2000's and 1000's teach you how to run and pace yourself as well as having a dramatic affect on your fitness
It is a natural progression
enjoy
TheEd
Hi Coach,
Just to keep in mind, I started a new cycle yesterday.
Time:70min
Dist: 10,3k
AHR: 150
Same pace as Sunday.
MMS
Hi Ted,
time for feedback:
April 15th 30min easy
Time:30min
Dist:4,5k
AHR: 147
==============================
Now the 2000m.
April 16th 3x2000
wu = warm up (1k)
cd = cool down (0,6k)
K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?
As you can see, I managed better my pace on each rep. And the results were really motivating!
The last one to compare:
April 2nd 3x2000m
wu = warm up (1k)
cd = cool down (1k)
K|Time|AHR|Rest|RestHR
wu|07:01|141|01:30|122
2k|09:34|168|01:30|152
4k|09:53|171|01:30|159
6k|09:50|175|01:30|152
cd|07:02|154|01:30|?
===========================
For this weekend, therẻ̫s a chance Ỉ̫ll have my long run on Sat. The past two were 75min on Sunday. If I run tomorrow, how long should it be?
Cheers
MMS
75 to 90 minutes should be fine
an interesting and positive feedback from the 2000's is the recovery pulse rate
there is a definite improvement
let's see how the 1000's go next week
Enjoy your weekend
TheEd
Hi Ed,
I used this weekend to run in the morning and, as expected, my pulse was higher than usual, although I didn't feel the runs as difficult as the AHR may show.
April 18th Long Run (morning)
Time: 93min
Dist: 13k
AHR: 160
====================
April 19th 30min easy (morning)
Time: 30:20
Dist: 4,4k
AHR: 157
====================
This one, on Monday, I ran at night as usual
April 20th 30min easy (night)
Time: 30:00
Dist: 4,6k
AHR: 144
====================
Today is 1000m. Hope the weather helps keeping the rain away!
Tks
MMS
looking forward to your 1000m feedback
TheEd
Hi Coach,
herẻ̫s the results of yesterdaỷ̫s 1000m.
April 21st 5x1000m
wu: warm up (1k)
cd: cool down (1k)
K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140
As you remember, my last 1000m wasn̫̉t good, because of a hard week at work.
April 7th 5x1000
wu: warm up (1k)
cd: cool down (1k)
K|Time|AHR|Rest|RestHR
wu|07:02|145|01:00|139
1|04:53|166|01:00|160
2|04:44|169|01:00|158
3|04:43|174|01:00|168
4|04:45|174|01:00|167
5|04:47|175|01:00|169
cd|06:50|158|01:00|149
The previous one, on March 24th was the better until yesterdaỷ̫s.
K|Time|AHR|Rest|RestHR
wu|07:08|144|01:00|138
1|04:35|161|01:00|155
2|04:45|168|01:00|159
3|04:38|168|01:00|161
4|04:51|168|01:00|162
5|04:43|168|01:00|162
cd|07:00|159|01:00|155
So, I believe wẻ̫re in the right direction.
Tks
MMS
most definitely MMS
looking as though it is working in the right direction
TheEd
Hi Coach,
Yesterday I woke up with a pain in my right trapezius muscle (I believe), probably because of a wrong position during sleep. I could barely move my head to the right and it was really painful moving to the left. :rip:
So I iced it, took some painkillers, etc. all day long and decided to skip the 5K paced run.
Today I feel much better but there's still some pain and I'll not run the 10k easy in order to fully recover from it.
Tomorrow should be a rest day before going through another cycle, but looks like Iâââ‰â¢ll wake up better. Now I ask for your advice: Should I have another day off or could I run a 30min easy? :whistle:
Before this, two 30min easy:
April 22nd
Time: 30:15
Dist:4,5k
AHR:147
April 23rd
Time:30:02
Dist:4,8k
AHR:147
Tks again!
MMS