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going for sub 40 - gjoko - 12-08-2013

It was my slowest 4k so far. I'm still pleased. Running 10 laps alone on a track on Saturday morning resembles more a meditative experience rather than a race simulation.

To be honest my recovery from the time trial hasn't been ideal. I had a pretty unhealthy weekend as I went to a music festival for two days. I took it easy on beverages but standing 20+ hours on concrete with barefoot shoes: sheer agony. But totally worth it Smile

I couldn't get myself to run on Sunday morning as my legs were so sore. Today I'll try a 30min easy and then launch the next cycle. Would you like to provide me paces for the key sessions?

What goes with the stat... I'll try to keep eye on my weight if I could cut it down to 70kg for the races.

going for sub 40 - TheEd - 12-08-2013

you need to get a running partner Wink

please monitor your legs and don't consider doing the 2k session if you still have excess fatigue in your legs

please provide feedback


going for sub 40 - gjoko - 14-08-2013

Day 1 - Tue 60 min easy

Day 2 - Wed 35 min dodging ponds

Legs feel fine now.

Tomorrow I'll start the 2k session 4.10 per k and see what happens.

Also according to tomorrow's weather forecast I should probably wear Speedos for the track.

going for sub 40 - TheEd - 14-08-2013

yep .. I hear it is raining that side

looking forward to feedback


going for sub 40 - gjoko - 15-08-2013

So this is what happened.

Day 3 - Thu 5x2k @ 4:10/km

Rep|Time - Avg. HR - End of rest HR
1|8:18 - 185 - 140
2|8:25 - 187 - 150
3|9:00 - 188 - 149 - 2min rest
4|9:07 - 187 - 150 - 2min rest
5|9:17 - 184

First rep felt fine.

In the end of the second rep I started having negative thoughts on my performance.

On third I tried to push real hard from the start, but couldn't get my HR up.

Four and fifth I was feeling completely flat.

going for sub 40 - TheEd - 15-08-2013

please watch your morning pulse rate to see whether you may have a bug as you had a poor 4k last weekend and struggled now on the last 2 x 2k

keep me informed


going for sub 40 - gjoko - 17-08-2013

I'm not sure what you mean by bug(?) although lately I have been under quite a bit stress which may hinder my running performance..

Morning pulses

Friday: 58,62,61 (Sphygmomanometer)

Saturday: 60,64,60 (from wrist 15 sec x 4)

This morning I had a relaxed long run along the Helsinki City Marathon course.

92 min
14,3 km
avg. HR 152
avg. pace 6.25/k
weight 71,2 kg

going for sub 40 - TheEd - 17-08-2013

but related to a virus or something which may lead to you coming down with flu etc

if it is stress, then it may be showing in your current running performance as you have had a few days where you have struggled a little


ps.. here's hoping things work out OK

going for sub 40 - gjoko - 20-08-2013

Hello coach,

I feel I've recently been monitoring myself quite a lot...

My body is not showing symptoms of being sick but despite I'm eating 5 balanced meals a day, I'm sleeping ok and morning pulses seem stable at 60 bpm, I still don't have much energy to workout.

I've been just running the whole summer so last few days I tried to break the monotony by mixing some swimming and trail running.

On Sunday I took the liberty to go on a recreational trail run + open water swim.

Yesterday I used all my imagination to create a pool workout: 1x2000m

At the moment I feel exhausted even thinking of going to track. I'll take few days off training and see whether it helps.

going for sub 40 - TheEd - 20-08-2013

gjoko, has there been any further feedback as to how one recovers from the insect bite you got?

ps.. here's hoping everything comes right