Running Information Forums

splendid Anba ..

a fine weekend to you and enjoy your paced run

TheEd

Good day coach...

Sunday 9/5/21
late evening
29 degree C
5k paced run
25'06
5k breakdown
Time pulse
Time Avg Pulse
5'19 148
5'09 154
5'04 157
5'03 159
4'31 166

AVG Pace=5'01
AVG Pulse=157

Just ran according to feel , adjusting the pace with the heat...quite happy with the run coach. had to do late in the evening since I had somethings to settle earlier in the morning.

Monday(10/5)
1:00' 02"
10.03k
Avg Pace=5'59
Avg Pulse=138

Nice enjoyable long run, did it in the morning, just tahn hours after my 5k paced run, enjoyable run, i didnt look at the watch ...just went by how I felt at that time... All good here coach...
Cheers

Hi Anba, as you say, it is looking good

enjoy the week's training

TheEd

Tuesday (11/5)
30'29"
4.82k
Avg Pace=6'18
Avg Pulse=134

Wednesday (12/5)
Fartlek = 3 X 5 mins race pace + 60" walking

Dist | Pace | Avg Pulse | Max Pulse |
1.08k | 4'39 |160 | 176
1.12k | 4'27 |163 | 185
1.12k | 4'28 |167 | 183

Avg Pace=4'31
Avg 5 min pulse=163
Avg Max Pulse=181

Avg/Lowest Pulse 1 min easy jog
153 /128
159 /146
166 /146

Thursday 13/5
40'53.0 mins
6.38k
Avg Pace=6'24
Avg pulse=131 bpm

Friday 14/5

6X1 min race pace +60" walk
Pace | pulse | max Pulse |Dist
4:04 | 153 | 160 |245 m
4:06 | 150 | 165 |243 m
3:48 | 154 | 170 |263 m
3:49 | 162 | 174 |261 m
3:56 | 159 | 177 |254 m
3:56 | 162 | 176 |254 m

Avg Pace=3'56
Avg Pulse=157

All good here coach, just waiting for sunday to come for my 4k TT

enjoy Anba

TheEd

[attachment=85]

very nice pace judgement Anba

TheEd

Good day coach,
I have been busy with work especially with the imminent lockdown on the 1st June. I didn't start any new cycle, but just running between 30 mins-1 hour just to keep myself fit and feeling good.
last week total running was about 50k and this week about 36k...
during the lockdown I will just run around my car poach targeting between 30-50 mins of run just to keep the legs moving. Might start back some body weigh exercise plus a bit of weigh training to make things more interesting and varied..
Cheers coach

good luck Anba ... do what you can do and don't become stressed if you miss a day etc

blessings

TheEd

Good day coach,
Good news, we are allowed to run as long as we follow the guideline given.


Mon 31st May
34:17
6.13k
Avg pace=5'35
Avg Pulse =140


Tues 1st June
30:33
5.29k
Avg Pace=5'46
Avg Pulse=137

Wed 2nd June
1:08:20
11.75k
Avg Pace=5'48
Avg Pulse=140


Thurs 3/6/21
30:20
5.11k
Avg Pace=5'58
Avg Pulse=132

resting Pulse between 44 - 45

---

Fri 4/6/21
4X2k+90" recovery
Out and back loop coach, Manually timed slightly under distanced about 960m each lap . Overall, just ran by feel. 
I got myself a new carbon plated shoe coach, the Puma Deviate Nitro quite reasonably priced. A very good trainer, not harsh or firm...can be used for lots of paces... a nice gentle cruiser... my first carbon plated trainer and I'm liking it a lot
I have been running in it for the past 3 weeks nearing 100km ... The fascinating thing is my average pulse rate for easy runs  has gone down 5-6 beats, and the pace has gone up 5-10 seconds for the same heart rate...  It feels like doping lol... 
 
[attachment=86]

Pace / Avg Pulse / Max Pulse /

5'08 / 145 / 160

4'57 / 149 / 169 

4'53 / 156 / 171

4'51 / 161 / 175




Avg Pace = 4' 57

Avg Pulse= 153





Recovery was 90"( lite walk+ jog last 15 seconds before running)

no/ avg pulse/ Lowest Pulse

1/ 124 / 101

2/ 134 / 114

3/ 143 / 123
4/ 151 / 132