Sunday
4k TT ... 8/3/2020...
Pace per k | avg heart rate | Max pulse
5:04 | 155 | 164
5:11 | 164 | 173
5:12 | 167 | 186
4:54 | 169 | 178
Total: 20:21
Avg Pace=5'05
my previous 4k TT on the 16/02
5:20 | 153 |165
5:10 | 166 |170
5:01 | 169 |175
4:50 | 170 |176
Total:20:21
Avg Pace=5'05
A bit disappointed and surprised to see no difference in my times...lol
but both were run on a different track coach the recent one much more challenging ... is ok...i'm just looking forward for the next ccyle and hope to get a better timing... at the end of this cycle...a 10k race on the 29th March,
Monday
Rest
Started new cycle...sub 50
Tuesday
63 mins run
9k
Avg Pace=7'00
Avg Pulse:142
Wednesday
4.63k
31'30
Avg Pace=6'48
Avg Pulse=132
Good day coach,
Thanx for the article and encouragement. Yes, coach I have read the article before, very good info and lays down the basic approach and core idea of our 10k program.
Regarding my 10k race end of this month, they have postponed it to 20th Sept because of the Covid 19 outbreak, most of the races here in Malaysia have been postponed or cancelled to contain the outbreak.
Today's training report...
Thursday 12/3/2020
rest pulse=48
good sleep
3x2k+90 secs recovery (lite jog)
Time | Pace | Heart Rate avg | max heart rate
9'53.5 |4'57 | 155 | 170 |
9'46.0 |4'53 | 163 | 175 |
10'10.0 |5'05 | 170 | 196 |
avg Pace= 4'57
avg Pulse=163
Rest 90 secs lite jog
Avg heart rate
155
159
160
overall, i would rate a good session, it's just that i misjudged my 2nd interval, went slightly too fast, so the 3rd was a bit struggle. one good thing was i learned how to cope when i was struggling to keep up pace in the last 2km session.
HI Anba, yes, sports events are now being impacted on quite a great deal
there will be other races and events, for now do exercise with caution in mind
safe running
TheEd
good day coach
training report
Friday 13/3/20
resting pulse=48
Time:32'00
Dist: 4.19k
Pace:7'38
Avg Pulse=124
a lite and easy jog
Saturday 14/3/20
Did my long run in the evening, I had to travel the next day
Time:1:45'14
Dist: 14.39k
Avg PAce:7'20
Avg Pulse:141
a very nice and easy long run
Sunday rest
Monday 16/3/20
Resting Pulse=46
Time: 30'00
Dist: 3.84k
Pace:7'48
a nice and easy lite jog
Good day coach,
Tuesday 17.3.2020
Am run
Resting pulse 50
5 x 1k + 60 secs rest
Interval no |Time | Avg pulse | Max pulse |
1 | 4'50.5 |156 |171
2 | 4'53.0 |183 |164
3 | 5'01.5 |159 |168
4 | 5'14.1 |161 |169
5 | 5'07.8 |164 |186
overall avg pace 5'00
Overall
Avg Pace= 5'00
Avg Pulse=161
Avg Max Pulse=175
Recovery was lite Jog
no/ avg pulse/ Lowest Pulse
1/ 155 / 144
2/ 137 / 129
3/ 159 / 146
4/ 159 / 150
5/ 163 / 133
Note:
During the 2nd K Rep, i was chased by a pack of stray dogs, my paced picked up and soon i was trying to outsprint them... then the fatigue hit me hard...took a longer rest to get my pulse nice and steady then i continued my other 3k reps using a different route avoid them. This route a bit tougher than the first 2k... so my timing took a hit...
no worries, my main intention was to train the body and mind to run the k repeats from the sudden surge, just happy i was able to complete the reps without giving up.
Hi Anba, hope all OK, I would like to make the recommendation to all, to cutback on intense training during the COVID-19 outbreak. (I shall copy & paste this to all) .. Take your previous 6 x 1km session highest heart rate reading and during this period of training keep the pulse at least 5 to 10 seconds below that high heart rate reading. We can introduce different training sessions so we can all maintain our training cycles, however we should not over test our bodies so that it weakens our immune system. Please ask more questions if necessary.
Good day coach,
Presently I'm trying to do 20-30 mins easy jog plus bodyweight exercises like push-up, sit ups and squats after the runs to maintain fitness.
I'm thinking of doing 10-20x100m strides on Tuesday, I have a nice stretch of 100m road just Infront if my house...free from any traffics...
Plus a nice 50-60 m incline for hills sprints which I'm thinking of doing 10 reps on Fri... If it's ok ..
Any other suggestions coach...?
Hi Anba, you can stay on the program format and change the sessions accordingly.
5 x 2000m becomes 5 x 8 minutes at an effort 5 to 10 seconds per k slower than you did your last 2k session .. (provide feedback and we can break it down for you)
6 x 1k becomes 6 x 4 minutes at an effort 5 to 10 seconds per k slower than you did your last 1k session
you can cutback your long runs by 10 to 15 minutes and add more rest stops during the run, breaking it into 20 minute segments
be aware of how you feeling
onwards TheEd
Thnx coach, will change it accordingly...