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+--- Thread: Gabba Gabba Hey Ho let's (/Thread-Gabba-Gabba-Hey-Ho-let-s)
RE: Gabba Gabba Hey Ho let's - Anba - 28-08-2020
Tq coach...
Latest cycle of sub 50 program
Day 1 (Tues 25/8/20)
Waking Pulse=45
1:003'16
10.17k
Avg pace =6'13
Avg pulse=137
Day 2
Waking Pulse=45
1.6k
10'06.0
Avg pace =6'18
Avg pulse=128
Day 3
Waking Pulse=45
3x2k+90 sec rest
(actual distance was 2.02k )
rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 10' 24.9 / 5'09 / 148 / 159 /
2 / 10' 30.7 / 5'12 / 155 / 164 /
3 / 10' 35.0 / 5'15 / 157 / 167/
Avg PAce =5'12
Avg Pulse=153
My wife was outstation because of work for 2 days (wed and thurs) , so I had to take care of the kids, Wednesday run was a very short 10 mins run as we came back late from dinner.
I used a different route for my 2k intervals rather than the usual one because i wanted to run in front of my house so that my children can see me and i can keep a check on them too. This route is tougher cause it has some stretches of uphill and downhill plus its and out and back, so I have to make sharp U turns...
plus i was tired from work and handling the children. I ran by feel and it was more of threshold to half marathon pace this time. I'm quite happy to finish it although i didn't hit the pace, the run had the right intense of feel.
RE: Gabba Gabba Hey Ho let's - TheEd - 28-08-2020
nice going Anba .. and by now, you know it is not a 'train smash' if things don't go exactly according to plan .. the idea is to benefit from the routine of the program
all good, you becoming experienced on the program and should get the results from the consistency
hopefully all enjoyable
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 01-09-2020
Good day and Thank you coach. I will always try to roll with the flow and adjust accordingly.
Day 5
Waking pulse=45
Long Run
1:36'38
16.06k
Avg Pace=6'01
Avg Pulse=137
I ran by feel, this time on a flat course, sandy roads. Overall a very enjoyable run.
Day 6
Waking pulse=45
30'4
5.20k
Avg Pace=5'50
Avg Pulse=134
Day 7
Waking pulse=44
33'11
5.66k
Avg Pace=5'52
Avg Pulse=136
Day 8
waking pulse=46
5x1k+ 60 secs recovery
no / Pace/ Avg pulse/Max pulse
1 / 4' 44" / 148 / 158
2 / 4' 42" / 155 / 171
3 / 4' 38" / 160 / 172
4 / 4' 35" / 162 / 179
5/ 4' 30" / 168 / 182
Overall
Avg Pace= 4' 38"
Avg Pulse=159
Avg Max Pulse=172
Recovery was lite Jog 60secs
no/ avg pulse/ Lowest Pulse
1/ 149 / 138
2/ 159 / 150
3/ 159 / 149
4/ 164 / 153
5/ 165 / 154
overall, a very good workout done very early in the morning. It went exactly as i planned and I managed to cut down the time for each rep. Very happy with the results.
RE: Gabba Gabba Hey Ho let's - TheEd - 02-09-2020
this is cooking along very nicely Anba .. pulse and pace .. nice
onwards TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 03-09-2020
Thanx Coach...
Day 9 (Wed)
Morning run
Resting pulse=46
Dist =5.32k
Time =30'22
Pace=5'42
Avg Pulse=135
Day 10 (Thurs)
morning run
A nice run on grass
Resting Pulse=43
Dist:5.05k
Time:30'03
Pace:5'57
Avg Pulse=135
RE: Gabba Gabba Hey Ho let's - Anba - 05-09-2020
Good day coach
5k Paced run
Time=24'17
Pace=4'51
Pulse=154
Ran by feel today. Just pushed the pace for the last K.
RE: Gabba Gabba Hey Ho let's - TheEd - 06-09-2020
looking good Anba
everything is falling into place
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 08-09-2020
Good day Coach...and thanx coach
Sunday (day 13)
10.33km
1:00'09
Avg pace=5'49
Avg Pulse= 143
Monday (Day 14)
30'46 mins
5.09k
Pace=6'02
Avg pulse=130
Tuesday (Day 15)
Fartlek = 3 X 5 mins race pace + 1 min easy
Dist | Pace | Avg Pulse | Max Pulse |
1.13k | 4'26 |155 | 171
1.12k | 4'26 |161 | 173
1.12k | 4'28 |167 | 195
Avg Pace=4'27
Avg 5 min pulse=161
Avg MAx Pulse=180
Avg Pulse 1 min easy recovery
158
161
166
I just ran hard according to feel coach for this session.
RE: Gabba Gabba Hey Ho let's - Anba - 10-09-2020
Good day Coach
Wed (Day 16)
30'25 mins
5.1k
Avg Pace=5'57
Avg pulse=130 bpm
Thurs (day 17)
6X1 min fast +60" recovery
Pace | pulse | max Pulse |Dist
4:02 | 136 | 152 |247 m
4:16 | 147 | 156 |234 m
3:53 | 154 | 166 |257 m
3:41 | 154 | 164 |271 m
4:00 | 158 | 165 |249 m
3:46 | 158 | 167 |265 m
Avg Pace=3'56
Avg Pulse=151
All good and going well so far coach. Just waiting for Saturday to come to do my 4k TT. Cheers and have a great weekend coach.
RE: Gabba Gabba Hey Ho let's - Anba - 12-09-2020
Good day coach...
My 4k TT
Improved my timing from
18:33.1. To
18:06
Average Pace=4'31.5
Average Pulse=158
For this run i had an idea to set the autolap to every 500m, so I could control my pace. My target was to be close 4:38 pace, my previous 4k TT. Started slow and managed to dip below 4 min pace (3:53) for the last 500m. It Worked really well.
Very happy with the results Coach.