Enjoy the 4k timetrial
TheEd
Good day Coach...
Cycle 1
Day 19
4k TT..
Waking Pulse=51
km/ Time / Avg Pulse / Max Pulse /
1 / 4'48 / 159 / 167 /
2 / 4'49 / 168 / 178 /
3 / 4'53 / 172 / 187 /
4 / 4'49 / 170 / 178 /
Avg Pulse =167
Avg Pace =4'50
RPE=8
Hi Anba, were you happy with the run
TheEd
Good day coach,
Sorry I couldn't add more info earlier cause I was in a rush, had a busy day today.
I'm very happy with the results. The first 2K was quite nice and easy... only in The 3rd K did I feel the strain, I've noticed this happens usually when my pulse goes above 170.
Last K I adjusted accordingly to my feel, pulse dropped but the pace had increased as intended.
Overall it's a great closure to the First cycle of sub 50 program...
Before the start of the cycle ,
4k TT 20:04 avg Pace 5:01
Now it's 19:19...avg pace 4:50...
Thank You coach...
Cycle 1 sub 50
Day 20
Waking Pulse=50
30 mins easy
4.2k
Avg pace =7'08
Avg pulse=124
RPE=5
A lite and easy recovery run
Cycle 1 sub 50
Day 21
Waking Pulse=50
30 mins easy
4.4k
Avg pace =6'54
Avg pulse=124
RPE=5
Cycle 1 completed
...so far so good, the program is very practical and easy to follow. Very happy with it, blends in quite well with my daily routine. Looking forward to cycle 2, Day 1 tomorrow...
A lite and easy recovery run
Cycle 2 sub 50
Day 1
Waking Pulse=48
64.5 mins easy
9.5k
Avg pace =6'47
Avg pulse=126
RPE=6
Happy to hear you coming along nicely Anba
remember for the future not to focus on the days tor events that don't go well, as there will always be a few setbacks but in the long run you will improve and learn more about your body and your running
onwards TheEd
Tq coach, will always keep this in my mind...
Cycle 2 sub 50
Day 2
Waking Pulse=46
30 mins easy
4.44k
Avg pace =6'49
Avg pulse=127
RPE=5
Good Day coach.
Cycle 2 sub 50
Day 3
Waking Pulse=46
3x2k+90 sec rest
rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 9' 35.5 / 4'48 / 156 / 170 /
2 / 9' 34.0 / 4'47 / 162 / 179 /
3/ 9'32.0 / 4'45 / 170 / 180/
Avg PAce =4'46
Avg Pulse=163
RPE=8
Recovery Period
No / Avg pulse / Lowest Pulse
1 / 152 / 140
2 / 156 / 144
3 / 162/ 148
Overall, quite happy that i could maintain the pace eventhough I used my gps watch as a guide, used a pace alert to maintain within the boundary of 4'50 to 4'45. It helped a lot and I didnt feel like i was rushing to chase the time.
p/s
for my all my runs, Im using my housing areas local roads. runs are always done in the very early in the morning 4.45am onwards when there are very very few cars. The Roads are properly lit with street lights , since i dont have a proper track, sometimes it's hard to keep track of pace so i reverted to using my gps to maintain pace.