Hi Coach,
had the last two sessions on the beach.
May 23rd 5K paced
K|Time|AHR
1|04:52|152
2|04:46|166
3|04:42|173
4|04:48|172
5|04:55|174
Total 24:03
May 24th 10K easy (morning)
Dist: aprx 10k
Time: 67min
AHR:160
We have four weeks untill the race on June 20th, this week Ỉ̫ll entry (is this the word?) the race. So, it̫̉s possible I can have two 3x2000 sessions before that.
TKS
MMS
This weekend you can consider a race or time-trial
and then the following week you will roll towards June 20th for the next race
should all work out
TheEd
That̫̉s perfect.
So, instead of the long run I would could either try a 10k race or 4k time trial, right?
In your opinion, which one should be chosen? 10k or 4k?
MMS
Do the 4k then we have something to compare to
Cheers
TheEd
Hi Ed,
Unfortunately I couldn̫̉t entry the 10k race on June 20th because it has already reached the limit of runners.
Ỉ̫m very disappointed because I really wanted to run this night race. Probably missed it during vacation.
Ỉ̫ll check for another race soon.
I was thinking of keeping current schedule of taking a 4k time-trial this weekend. What do you think?
MMS
Hi Coach,
now it̫̉s confirmed. Next race June 28th! How can we work from here?
MMS
ps: later Ỉ̫ll provide feedback from past sessions.
still do the 4km and we take it from that feedback
TheEd
Hi Ed,
feedback from this week.
May 26th 70min
Time: 70min
Dist: 10,1K
AHR: 152
May 27th 30min
Time: 30min
Dist: 4,5K
AHR: 133
Lowest HR so far!
May 28th 3x2000m
wu = 5min
cd=5min
K|Time|AHR|Rest|RestHR
wu|05:00|130|01:30|125
2|09:48|160|01:30|147
4|09:44|166|01:30|151
6|09:44|171|01:30|148
cd|05:00|150|01:30|136
===================
Later I'll have 30min and tomorrow the 4k time-trial. So, I'll run the fastest I can and provide the 1k splits.
Tks!
MMS
Hi Coach,
I had the 4k time-trial last night. Pretty tough run, did my best.
Before that
May 30th 30min
Time:30min
dist:4,5k
AHR:143
Now:
May 31st 4k Time-Trial
K|Time|AHR
1|04:17|167
2|04:20|183
3|04:30|184
4|04:14|187
Tot|17:21|180
So, Coach. What can you tell me about these results and next steps? 30min today, 5x1000 tomorrow and so on?
Tks
MMS
a big improvement from February - Total: 19:30
to 17:21
some would say that is a big improvement
What say you?
TheEd
ps.. more to follow on your reply