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+--- Thread: Here we go.... (/Thread-Here-we-go--2745)
Here we go.... - TheEd - 22-10-2013
hope all going well out in the wilderness
TheEd
Here we go.... - muralhape - 23-10-2013
Hey TheEd!
A big storm stopped the exercise for a day...! so I came back just today, no running since last Friday, unfortunately, how do you suggest for me come back to the routine? I want to do it in the right way and start the build up since the beginning...
Regards,
FL
Here we go.... - TheEd - 24-10-2013
welcome back .. when do you have race events coming up, so you can plan the build up and the length of it etc
TheEd
Here we go.... - muralhape - 24-10-2013
Hey coach,
so I'm planning to run in December , 15. 7 weeks to go.. what do you think about it? It's a 10k race Ed... the last of 2013..
Waiting for your thoughts, today I'm gonna to run easy.. 40min ...
Cheers,
FL
Here we go.... - TheEd - 24-10-2013
OK .. you can look to run a 4k time-trial this weekend to see where you standing and then from there we can build forward
cheers
TheEd
Here we go.... - muralhape - 24-10-2013
Yeah sir!
I was seeing my last 4k trial and I don't know how I was wrong in the calculations.. I said 17:03 when in fact was 17:23... will try to be next to this time with 1.5 kg heavier ... ate too much on the field :o:
Back to you on Saturday with the result Ed...
Regards,
FL
Here we go.... - muralhape - 26-10-2013
Hey TheEd,
I'm back with the result from 4k trial test.
Morning, 16C
k | Time | AHR
1 4:07 176
2 4:09 180
3 4:28 184
4 4:17 188
Total 17min 01 sec :wow:
Just have to say... I can't believe that I was be able to run 22s faster even with the extra 2kg of weight ( I guess I took too seriously when you said that was ok to me gain some weight in the off training lol :taped: ) and after 3 weeks in off training and one with no running... I'm really impressed with the training!
Ed, my strategy to today was to run 2k without look at the watch and after struggle to keep running under 4:30/k ... I felt myself heavy and really needed to focus in the last 2k , especially the #3 ... and had to give all that I had in the last kilometer ...
Now , I want to lose the extra kilos and be back to my normal weight soon as possible
, about the training it's up to you coach ... :tourist:Best regards and great wkd Ed,
FL
Here we go.... - TheEd - 27-10-2013
congrats Fabio ... you have a new marker and the weight will come off naturally once your training becomes consistent again
Day1 will be Tuesday and you shall now move onto the sub 45 minute 10km schedule
over to you and will give the pace for the 2k session for Thursday shortly
TheEd
Here we go.... - muralhape - 27-10-2013
:wow: sub 45... now I'm excited, those intervals gonna be a good challenge
Starting on Tuesday then, be back with feedback Ed...
Best regards,
FL
Here we go.... - muralhape - 29-10-2013
Hey Ed,
starting the cycle..
Morning, 14C
Time | Distance | AHR
61 8.8k 150
It's good to be back to the routine...
About the pace to the 2k session, anything different from what is in the site?
Cheers,
FL