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+--- Thread: Here we go.... (/Thread-Here-we-go--2745)
Here we go.... - muralhape - 05-09-2013
Hey Coach..
Last results ...
September, 4th
Easy Run
Afternoon, 15C
Time | Distance | AHR
30 4.4k 149
Easy Run
Morning, 12C
Time | Distance | AHR
30 4.5k 148
Ed, I decided drop HR below 150 in the easy runs... Is it better? Worst? Any thoughts about it?
Cheers,
FL
Here we go.... - muralhape - 07-09-2013
Hey Ed,
here is the result from the 4k trial-test from today... I had to wake up at 4am to run at 5am LOL It's saturday but here today we celebrate the Independece Day.. so I will work at the parade LOL
4k trial-test
Morning 15C [or Should I call this night , since the sun did not raised.. lol!]
k | Time | AHR
1 4:11 165
2 4:19 176
3 4:24 181
4 4:19 186
Total 17min 03 sec
I will confess, this result was so much better that I would think :wow:! I decreased 2 min since the first 4k trial, 3 cycles ago.. thanks to you Ed!:notworthy:
What do you think coach? this results change anything in the new cycle or can I aim to stick the same pace.. rep and time for all sessions again?
Best regards and a great weekend...
FL
P.S. Easy run tomorrow, 60 minutes?
Here we go.... - TheEd - 07-09-2013
this is very nice going .. congrats
this will certainly mean a change in the pace for the 2k and 1k sessions
the pace for the 2k = 4.45 to 4.50 per k (9.30 to 9.40)
no need to get too carried away for now
after the 10k race we will see the next level up
enjoy
TheEd
Here we go.... - muralhape - 08-09-2013
Hey Ed,
Easy Run
Morning, 17C
Time | Distance | AHR
60 9k 148
For the 1k sessions, the time will also drop 10s?
Cheers,
FL
Here we go.... - TheEd - 10-09-2013
correct .. so 2k = 4.45 to 4.50 per k (9.30 to 9.40)
1k = 4.35 to 4.40 per k
enjoy
TheEd
Here we go.... - muralhape - 11-09-2013
Hey Ed!
So this week we have here a heat wave, the temperature is really high and the humidity is down specially in the afternoon when I usually run. Here is the feedback from last trainings sessions.
Monday, September 9th
Easy Run
Afternoon, 32C , Humidity 46%
Time | Distance | AHR
30 4.3k 149
Tuesday, September 10th
Easy Run Session #1 Cycle #4
Afternoon, 34C , Humidity 43%
Time | Distance | AHR
70 9.8k 152
[I really struggled with me to keep a HR below 150 but couldn't do it! The heat really slowed me down....]
Today's Run
Morning, 17C , Humidity 53%
Time | Distance | AHR
30 4.5k 148
I decided to wake up earlier to run, before leave to work and I will keep doing this, in these days, specially those which have quality sessions.
Best regards,
FL
Here we go.... - TheEd - 11-09-2013
coming back to an earlier question (unanswered previously) .. it is wise to keep the easy runs below 150 bpm .. so yes, reduce the effort
look after yourself when it is hot as running too hard at this time can have an impact for the future sessions
you could consider walking for 15 seconds to reduce the pulse rate during the heat .. this won't have a negative impact on you
please ask further questions if need be
TheEd
Here we go.... - muralhape - 12-09-2013
Hey Ed,
Definitely worth to wake at 5am to run, I had a great session this morning. Here is the result Coach.
3 x 2k - Resting 90s
Morning, 18C
Lap | Time | AHR
1 9:25 167
2 9:27 172
3 9:20 177 (I accelerated in the last 200m, I was feeling energized
)Regards,
FL
Here we go.... - TheEd - 12-09-2013
nice Fabio .. hopefully you get an opportunity to perform on an accurate 10k course soon
TheEd
Here we go.... - muralhape - 12-09-2013
Yeah Ed, hopefully this happens in the next race in 2 weeks, gonna be awesome to crown the end of cycle #4
It's a night race so the weather probably will also help, the only concern is about how to eat to a night event, but I think it won't be a problem , will keep it simple as usual...Best Regards,
FL