Running Information Forums

Good day coach,
I did a 4k TT on Saturday 1.08.2020

Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)

4:51.2 | 144 | 159 |86
4:44.2 | 152 | 159 |87
4:40.8 | 156 | 164 |87
4:28.8 | 163 | 173 |88

Time : 18:45

Avg Pace=4'41
Avg Pulse=154

The quality of this run for me is the best so far compared to all of my 4k TT, the run was quite smooth and easy to increase the pace. I wanted to do a 5k TT to score a PB but I refrained to follow our practice of 4K TT.
This Time trial was done in my in laws place when I went back with my family for the long weekend holidays. The Track is flatter plus the average temperature in my in laws place is 1-2 degrees lower. I suspect his might have influenced the results.

Overall I'm very happy and surprised to see a huge drop in the average pulse. I guess what i did for the past 5 weeks is working but I don't know what exactly it is... lol...

Previous Time Trial on 20.6.2020
4:43.8 | 155 | 167 |87
4:46.7 | 165 | 170 |88
4:49.6 | 168 | 180 |86
4:39.7 | 174 | 194 |85

Time : 19:00
Avg Pace=4'45
Avg Pulse=166

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good day coach...
Actually I did go through some workout i did before the 4k TT on 1.8.20

Tues 28/7
3 X 5 mins fast+ 60" recovery jog
Pace | pulse | max Pulse | Distance

4:34 | 152 | 160 |1.09 k
4:37 | 155 | 167 |1.08 k
4:30 | 162 | 173 |1.11 k

Avg Pace=4'33
Avg Pulse=159

Thurs

6X1 min fast +60" recovery
Pace | pulse | max Pulse | Dist
4:32 | 143 | 159 |220 m
4:07 | 145 | 152 |242 m
4:21 | 146 | 156 |229 m
3:58 | 150 | 162 |252 m
4:10 | 151 | 161 |240 m
3:52 | 155 | 164 |258 m

Avg Pace=4'09
Avg Pulse=154

Another thing i guess which contributed might be is that I increased my pace@avg pulse for my easy runs. I'm trying to average about 143-150 for the last 10-15 mins of my runs. I have a feeling i might have gone to easy on my easy runs with the pulse going less than 140 bpm. My resting pulse has also gone down to around 45 bpm.

Hi Anba ... nice going ... aerobic development lays a nice 'foundation' to work on .. looks to moving in the right direction

onwards TheEd

Good day coach, I've started the sub 50 program on the 4th Aug.

Day 1
Waking Pulse=46
1:00'18
10.2k
Avg pace =5'54
Avg pulse=146


Day 2
Waking Pulse=46
5.06k
30'48.0
Avg pace =6'05
Avg pulse=135

Day 3
Waking Pulse=46
3x2k+90 sec rest

rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 10' 11.5 / 5'05 / 147 / 158 /
2 / 10' 12.0 / 5'05 / 155 / 169 /
3 / 9' 54.0 / 4'57 / 160 / 173/

Avg PAce =5'02
Avg Pulse=154


Recovery Period
No / Avg pulse / Lowest Pulse
1 / 147 / 140
2 / 151 / 141
3 / 158/ 148


Day 5
Waking pulse=45
Long Run
1:40:00
15.31k
Avg Pace=6'14
Avg Pulse=135
I ran by feel, nvr loking at the watch. the course had some rolling hills too. Overall a very enjoyable run.

Day 6
Waking pulse=45
30'58
5.08k
Avg Pace=6'04
Avg Pulse=135

Day 7
Waking pulse=46
20'11
3.46k
Avg Pace=5'50
Avg Pulse=134

---

Day 8
waking pulse=49
5x1k+ 90 secs recovery
RPE =8

no / Time/ Avg pulse/Max pulse
1 / 4' 53.3" / 148 / 165
2 / 5' 06.0" / 148 / 157
3 / 4' 58.0" / 151 / 167
4 / 4' 50.0" / 158 / 169
5/ 4' 45.0" / 165 / 179

Overall
Avg Pace= 4' 53"
Avg Pulse=154
Avg Max Pulse=167

Recovery was lite Jog 90 secs
no/ avg pulse/ Lowest Pulse
1/ 158 / 138
2/ 159 / 132
3/ 164 / 141
4/ 164 / 146
5/ 166 / 149
accidently took 90 secs recovey instead of the usual 60, it helped actually, the weather in the evening is quite brutal nowdays, similar condtions during my 3X2k run...hot and crazy humid

Hi Anba .. this is very disciplined running .. goes without saying .. be sure to hydrate before and after training sessions ..

nice controlled running despite the difficult conditions

well done TheEd

Good day and Thank you coach.
I really enjoy doing the program and it has now become something that I look forward to doing daily.
Very intuitive program and I like your style of coaching too... All together a great combination.

Prior before this I was doing a running program where I will only know tomorrow's program after finishing today's program... I was doing this for 2 years... from 2016 to 2018. Sometimes I would suddenly have a 5k TT, hill or continuous running for maybe 2 to 3 weeks... I just took it as a challenge to see how far I could go..lol

Sometimes my coach also forgets I've already run ... lol...
I just followed.. I could say I followed 95% of the program, I still keep the log books ... It's just that my work load increased plus family obligations...
So I stopped
All in all it was a good explanation, toughened me up...

Day 9 (Wed)
Evening run
Resting pulse=44
Dist =5.11k
Time =30'34
Pace=5'58
Avg Pulse=134

Day 10 (Thurs)
Evening run
Resting Pulse=45
Dist:5.11k
Time:30'51
Pace:6'01
Avg Pulse=137

Sat 15/8
5k Paced run
Time/avg Pulse /Max pulse

5'06.7 / 143 / 156
5'01.1 / 155. / 158
5'02.0 / 160. / 167
4'51.3 / 162. / 167
4'42.5 / 167 / 175

Total: 24'44.8
Pace : 4'57
Avg Pulse=157

A nice 5k run, I wanted to get a sub 25, just nice and I did some Controlled running...

Hi Anba, the main plan behind the programs is to get the runner to become self-coached, relying on the platform to be a sounding board and mainly advise when things go wrong .. if ever you able to develop and share the knowledge you have learned then it is a great achievement

above all, the enjoyment of running

onwards TheEd

Good day Coach...

Monday (Day 14)
30'52 mins
5.08k
Pace=6'04
Avg pulse=133

Tuesday (Day 15)
Fartlek = 3 X 5 mins race pace + 1 min easy

Dist | Pace | Avg Pulse | Max Pulse |
1.11k | 4'31 |155 | 167
1.12k | 4'27 |163 | 175
1.14k | 4'22 |168 | 190

Avg Pace=4'27
Avg 5 min pulse=162
Avg MAx Pulse=177

Avg Pulse 1 min easy recovery
167
163
174
early morning run, with cool weather
I went for a measured and controlled run, checking pace at important checkpoints in during the run
. Was able to increase pace like I had planned. Overall, very happy with this session

nice going Anba

onwards TheEd

Good day coach...
My 4k TT

Went according to my plan. I was able to cut down my time per k.
My best timing so far..
18:33.1

Average Pace=4'38
Average Pulse=162

Very happy with the results.

nice running Anba .. the last 1k shows there is more to come

great stuff

TheEd