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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - phil - 13-11-2025
Hi Ed,
1.2km avg HR-148, pace-4.53/km, rest 2min
Z2 (3%) (124-134bpm) Z3(4%) (135-146) Z4(91%) (147-157)
2. 2km avg HR-141, pace-4.52/km, rest 2min
Z2 (5%) (124-134bpm) Z3(94%) (135-146) Z4(0%) (147-157)
3. 2km avg HR-139, pace- 4.51/km , rest 2min
Z2 (8%) (124-134bpm) Z3(85%) (135-146) Z0(0%) (147-157)
RE: Yes please... - TheEd - 13-11-2025
thanks for that .. look at that zone 4 in the first 2k and nada thereafter
most interesting
RE: Yes please... - TheEd - 13-11-2025
thanks for that .. look at that zone 4 in the first 2k and nada thereafter
most interesting .. delving deeper into your aerobic running is going to prove to be even more interesting
RE: Yes please... - phil - 14-11-2025
Morning Gavin,
Rest day yesterday.
32min easy run this morning. Hammies okay, but quads and hip flexors still a bit stiff. Legs definitely not used to harder running anymore.
Avg Hr 133, pace 6.29/km
Z2 (48%) 124-134bpm. Z3 (45%) 135-145ppm
For the swim recovery. Is it to be done on the rest day, or on the same day as hard run. As I run around 6am in the morning a swim will probably be then around 8 hours later, if it is to be done on the same day.
How long should I try to swim, I probably drown after 5min
Tomorrow another rest day, and Sunday a easy long run (90min)
Phil
RE: Yes please... - TheEd - 14-11-2025
OK .. great .. what we recommend with the group we coach is to break the long run down into 3 x 30 minute segments
If you can find a route / loop whereby you are able to stop, sip some water and even stretch a little before going for the next 30 minutes, then you can assess how things are going with the legs. So you don't do 90 minutes for the sake of doing 90 and that you can make the decision to do 60 only, for example
have a great weekend
TheEd
RE: Yes please... - phil - 17-11-2025
Hi Ed,
Missed Sundays morning long run. Had family get together ( to much eating and drinking) and just could not get myself to go for a run Sunday morning.
Did 61min this morning. Was keen for this mornings run, but felt sluggish with legs feeling heavy. Probably a 2/5 rating for the run.
Avg pace 6.22/km; avg hr 126bpm; Z1-15%, Z2-83%; distance 9,6km
This is the ruff plan for this week. Should I go for 1k intervals on wednesday, or rather a 30min easy run and do the intervals on thursday?.
Tue – Rest , will attempt my first recovery swim
Wed – 5x1k (4.45) R90
Th- rest
Fr- 30min easy
sat- 5k paced run-sub25m - (Or should I have another rest day on saturday and move the 5k paced run to Sunday)
sun- rest or 5k paced run
regards
Phil
RE: Yes please... - TheEd - 17-11-2025
Hi Phil, do you have any ParkRuns near you?
RE: Yes please... - phil - 17-11-2025
Hi Ed,
Yes we have a parkrun.
The route and terrain not quite suitable for a fast park run. Its starts on the beach for about 800m and then winds through some undulating milkwood tree forest trail before ending on the beach again. Probably one of the more beautiful park runs in South Africa, but definitely not one of the fastest.
RE: Yes please... - TheEd - 18-11-2025
Hi Phil, would you like to place an aerobic run in on Wednesday? .. 10k or 1hr .. keeping pulse low
would like to see the data back from that run
will try to see if the aerobic can be improved
TheEd
RE: Yes please... - phil - 18-11-2025
Hi Ed,
Ok, skip the intervals on Wednesday and do a 10k run instead, keep pace in Z2?. Similar to Monday's run.