Running Information Forums

Hi TheEd,

The training this week is going well. Only yesterday I felt a little tired and cut 15min from my 1h easy run, but today´s run was great. On Sunday I got my bike and rode it for 2hs.

Feb 6th - 1h easy - Day 13

Used my bike this day.
Dist:26,5km
AHR:130

Feb 7th - 1h easy - Day 14
Morning run

Time:60min
Dist:9,5k @6:19/km
AHR: 148
Temp:22C

Feb 8th - 3x5min - Day 15
Morning run
Tried to keep a 4:30/km pace.

Rep|Time|AHR|RHR
01|05:00|161|156
02|05:00|174|164
03|05:00|176|164


Feb 9th - 1h easy - Day 16
Morning run

Time:45min
Dist:7k @6:28/km
AHR: 145
Temp:23C

Feb 10th - 1h easy - Day 17
Morning run

Time:60min
Dist:9,5k @6:19/km
AHR: 146
Temp:23C

Time-trial this Saturday. Another 4k or a different distance?

Cheers

MMS.

Hi TheEd,

Ran a 4k time-trial yesterday and finished only 4 seconds faster than previous one. I was hoping for a slightly better result, a 4:05/km average, but end up close to 4:07/km. Nonetheless, it was a great result. Here’s the splits:

Feb 12th - 4k Time-Trial - Day 19
Morning Run
Temp:23C

Km|Time|AHR
01|04:12|165
02|04:08|185
03|04:08|189
04|04:01|194
04|16:29|183


MMS

Hi MMS .. apologies for missing the earlier post ..

now you can roll into the cycles and leave the 4k t-t for a while

the next time you come back to it you should be a great deal closer to 16 minutes ..

what have you got planned for next week?

TheEd

TheEd Wrote:Hi MMS .. apologies for missing the earlier post ..

now you can roll into the cycles and leave the 4k t-t for a while

the next time you come back to it you should be a great deal closer to 16 minutes ..
TheEd

Not to worry....

16min... Sounds challenging.

TheEd Wrote:what have you got planned for next week?

TheEd

I’d start a new cycle this Tuesday and ask you if I should change the 2k (9:00) and 1k (4:20) times….

What do you think?

MMS

yes .. start Tuesday and look to bring the 2k session down to 4.20 to 4.25 per k for a 8.40 to 8.50 2k

the 1000's 4.10 to 4.15 per k

moving on up

TheEd

Nice! Speed work is getting more exciting. :great:

Yesterday, instead of an easy run I got my bike again. I took some pictures and posted on the blog.

MMS

Hi TheEd,

first 3 days of this cycle, 2000s done today and feeling mentally stronger.


Feb 15th - 70min - Day 01
Morning Run

Time:70min
Dist:11km @ 6:22/km
AHR: 148
Temp:23C

Feb 16th - 60min - Day 02
Morning Run

Time:60min
Dist:9,4km @ 6:23/km
AHR: 148
Temp:21C

Feb 17th - 5x2k (4:20/km) - Day 03
Morning Run
Temp:20C

Rep|Time|AHR|RHR
01|08:37|172|164
02|08:37|177|166
03|08:40|180|169
04|08:39|183|171
05|08:40|181|174
Tot|43:13|179|169

Hear rate levels were very similar to the last session (@4:30/km)!

Today´s session was incredibly good, although it doesn´t mean it was easy. I wrote more about it on the blog.


Cheers

MMS

Hi Coach,

training is going really well. Managed a good long run on Saturday and also an easy bike day this Sunday.

Tomorrow is the 6x1k. Hope everything goes well like the 5x2k last week.

Feb 19th - 2h long run - day 5
Morning run

Time:120min
Dist:18,8km @6:23/km
AHR:150
Temp:23C

Feb 20th - Bike - day 6
Morning

Almost 28km, very easy ride.


Feb 21st - 1h easy - day 7
Morning run

Time:60min
Dist:9,3km @6:27/km
AHR:150
Temp:23C

MMS

this is good running MMS and your prep towards the half seems well on course

congrats

TheEd

The 6x1000m yesterday went really well.

Very excited about this result.

Feb 22nd – 6x1k @4:10/km – day 08
Morning run
Temp:22C

Rep|Time|AHR|RHR
01|04:10|167|159
02|04:08|177|169
03|04:08|179|172
04|04:08|181|175
05|04:10|181|178
06|04:10|184|178
Tot|24:54|178|172

Heart rates are average.
MMS