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+--- Thread: How to get a Big Swede running fast! (/Thread-How-to-get-a-Big-Swede-running-fast)
How to get a Big Swede running fast! - Big Swede - 28-01-2009
Ok, english then!
It was almost right! Verstand is german, the swedish word is fÃÆörstÃÆÃÂ¥.
til later,
Big Swede
How to get a Big Swede running fast! - TheEd - 28-01-2009
Yeah almost said the same way and crossing of Afrikaans
but now I fÃÆörstÃÆÃÂ¥.
1 day to go and the 2000's
Enjoy
TheEd
How to get a Big Swede running fast! - Big Swede - 28-01-2009
Afrikaans.......must be a clue to your wherabouts!? :mmm:
Day 2: Easy run 6k, 30:14(5:03) AHR:138 MHR:151
The whetherforecast look good, +3 and no rain/snow tomorrow, looks like a trackday then!
Is it ok for you to get the splits for every 400 meters?
Cheers,
Big Swede
How to get a Big Swede running fast! - TheEd - 28-01-2009
You can give the splits for every 400m if you want .. for the 2000's I normally work with the 1k splits and you learn a lot from what takes place after 2 minutes of running in each rep.
But for now don't get too carried away with the technical side and simply provide whatever splits you want to give and by the end of the first cycle we should get a better understanding
Will drop you a private message
Enjoy tomorrow
TheEd
How to get a Big Swede running fast! - Big Swede - 29-01-2009
Heres todays data:
Lap Time AHR MHR Total
1. 1:41 131 146
2. 1:45 146 150
3. 1:40 151 153
4. 1:41 154 156
5. 1:42 154 156 8:28
HR fell to 103 after 90sec
6. 1:41 134 150
7. 1:43 150 152
8. 1:41 153 155
9. 1:41 154 156
10. 1:40 154 155 8:26
HR fell to 110 after 90sec
11. 1:41 140 150
12. 1:43 151 154
13. 1:42 155 157
14. 1:41 155 156
15. 1:41 156 157 8:28
HR fell to 110 after 90sec
16. 1:41 142 152
17. 1:44 153 155
18. 1:40 156 157
19. 1:42 157 158
20. 1:41 157 158 8:28
HR fell to 116 after 90sec
21. 1:41 145 154
22. 1:45 155 156
23. 1:40 157 158
24. 1:40 158 159
25. 1:38 159 160 8:24
HR fell to 116 after 90sec
Total time 10k 42:14(4:13)
AHR incl. rests 148
MHR 160
It felt really good today. The first three went ok. On fourth I hade to push a bit. On the fifth I had to push on the last 4 laps but it felt controlled. It wasn̫̉t as tough as I expected. I feel tired and worn in the legs. Total 13,1k today.
Over to you Ed,
Big Swede
How to get a Big Swede running fast! - TheEd - 30-01-2009
Well Swede .. be thankful it was easy because you must be looking to running up to 5 - 10 seconds per km faster for the 2000's in 3 weeks
remember we kept this slightly easier for adaptation to the routine to take place
May I ask what your highest (maximum) heart rate is at present, please, have u anything to refer to a test or maybe a recording?
1:38 per 400m for 2000m is our short-term goal .. 2 to 3 cycles goal
enjoy the milder intensity for now
Onwards and forwards
TheEd
How to get a Big Swede running fast! - Big Swede - 30-01-2009
Big Swede Wrote:Max hr: 180
Anaerobe threshold: 158
Aerobe threshold: 142
Fat burning max: 152
VO2 max: 55,5
It feels like I have improved the Anaerobe threshold to 160-161 since the test.
The highest recording is 179 at the end of my PB for 5k.
I am enjoying the easier adaptionpace!
Any thoughts on day 5 and 6?
Big Swede
How to get a Big Swede running fast! - TheEd - 30-01-2009
OK .. it looks as your Max HR is almost directly 220 subtract age
as for AT, would like to improve that to 165 before year end .. no rush
Day 5 .. 70 to 75 minutes max pace up to 125 to 130 bpm .. may prove to be quite tough if not used to such distance as an easy run (??)
Day 6 .. 20 to 30 minute recovery .. very easy
monitor how shins feel when waking up on Sunday
Cheers and enjoy weekend
TheEd
How to get a Big Swede running fast! - Big Swede - 30-01-2009
Hmm...below 130bpm, Ỉ̫ve only done that once before and it was really slow like 6:30/k!! :mmm:
Do you think I should do a new lactate test now? Is there anything to gain from that at this point?
Big Swede
How to get a Big Swede running fast! - TheEd - 30-01-2009
Big Swede I am more concerned about getting the "time on feet" in with the least damage
after Tuesday session we can look to the future about different paces, due to this being the 1st cycle we have to try get through it with no problems
consistency is the secret to future results
so if you get through the first 3 weeks without any problems then we will have achieved a first cycle
it's a simple precaution, rather finish the first cycle feeling there is a lot more to come
as for the test, absolutely no need for that .. from your feedback and other aspects we should be able to see improvements without getting too technical
Hope that helps
TheEd