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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 - 30-01-2009
Me understand, slow and easy without injuries. Sounds perfect to me coach!
:yes:
Have a nice weekend,
Big Swede
How to get a Big Swede running fast! - Big Swede - 01-02-2009
Weekend sessions:
Day5: 12,43k 1:16:16(6:08) AHR 127 MHR 141
For ones I could do a session with my wife. She had her longrun this day so we could run together.
Day6: I did a 30min easy session on my crosstrainer today.
Tomorrows 10k. Keep it around 130bpm?
Big Swede
How to get a Big Swede running fast! - TheEd - 01-02-2009
That is excellent Big Swede
running with a slower person on your recovery runs is very good, as it keeps you in check
tomorrow's 10k good to keep it round 130 to 135 max because Tuesday is first 1000m session
which is normally a great deal easier than the 2000's
Chat soon
TheEd
How to get a Big Swede running fast! - Big Swede - 03-02-2009
Heres an update:
Day7: 10,56k 1:01:14(5:48) AHR 131 MHR 143
Day8:
K Time AHR MHR RESTHR
1. 4:03 145 157 109
2. 3:58 153 160 116
3. 4:00 154 159 121
4. 4:03 153 159 119
5. 4:02 153 159 120
6. 4:00 153 161 121
Total: 24:06(4:01/k) AHR 150 MHR 161 (incl. rests).
It went well today but I felt a little bit tired. Ỉ̫m really satisfied with the consistency of the pulse. Total 9,1k today.
Let me here your judgement!
Big Swede
How to get a Big Swede running fast! - TheEd - 03-02-2009
Still got a way to go .. are you generally tired or found the session a little tiring?
Please let me know what your current weight is?
This is quite important as it is relevant to performance
the pulse was quite low so maybe the run over the weekend is still in your legs, these are things we have to take note of to balance everything
It is certainly not an unsatisfactory session but just remember we should be looking to be 5 to 10 seconds per kilometer faster soon
Thanks
TheEd
How to get a Big Swede running fast! - Big Swede - 03-02-2009
Ỉ̫m just generally tired today for some reason, but then Ỉ̫m not used to intervall sessions with only 4 days in between so.......
This morning the scale went to 92,4kg so no weightloss for me yet(not trying to hard right now though).
Thanks
Big Swede
How to get a Big Swede running fast! - TheEd - 03-02-2009
It is more likely the long run after the 2000's that would have caught you and this relates to your size and weight-bearing
things can only get better
TheEd
How to get a Big Swede running fast! - Big Swede - 03-02-2009
Any thoughts on the days to come?
Big Swede
How to get a Big Swede running fast! - TheEd - 03-02-2009
you can now continue with the program as normal however watch your legs tomorrow and hopefully half way through the session they start to feel lighter
Thumbs held
TheEd
How to get a Big Swede running fast! - Big Swede - 05-02-2009
Two easy days:
Day 9: 8k 44:26(5:33/k) AHR 133 MHR 149
Day 10: 6,91k 43:20(6:16/k) AHR 125 MHR 134
It feels like I need the rest tomorrow. :yes:
So coach, what do you say about the 5k paced run?:confused:
Big Swede