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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 - 01-10-2020
Good day Coach
Wed (Day 16)
30'26" mins
4.94k
Avg Pace=6'09
Avg pulse=130 bpm
Thurs (day 17)
6X1 min fast +60" recovery
Pace | pulse | max Pulse |Dist
3:57 | 145 | 163 |253 m
3:50 | 156 | 174 |260 m
3:37 | 160 | 172 |276 m
3:43 | 161 | 175 |269 m
3:48 | 161 | 176 |262 m
3:50 | 167 | 182 |260 m
Avg Pace=3'47
Avg Pulse=158
All systems 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. TC
RE: Gabba Gabba Hey Ho let's - TheEd - 02-10-2020
enjoy the 4k time-trial Anba
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 03-10-2020
Good day coach...
My 4k TT 3/10/2020
Improved my timing from
18:06 To
18:41
Average Pace=4'25.2
Average Pulse=168
My approach for this run was to go near 4'30 pace for the 1k, hold on the pace and push the final k.
This 4k TT was tougher than my previous 4k TT, the perceived effort was higher.
first 500m, the time was 2'15.1 and the next was was 2'12.8...the first K was 4'27.9 It was easy but the next K I found it was a bit tougher to go faster so i just hovered around 4'29 pace, locked in and hold the pace until the last K and blasted my last 500m in 2'00.5.
Very happy with the results coach.
cheers
RE: Gabba Gabba Hey Ho let's - TheEd - 05-10-2020
very nice running Anba .. controlled and further experience gained
looking good
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 08-10-2020
Thank You Coach,
just started a new cycle for the sub 50
Day 1 (Tues 6/10/20)
Waking Pulse=46
1:04'19
11.06k
Avg pace =5'49
Avg pulse=138
Day 2
Waking Pulse=46
5.09k
30'35.0"
Avg pace =6'00
Avg pulse=133
Day 3
3x2k+90 sec rest
Dist / Time / Pace / Avg Pulse / Max Pulse /
2.01k / 9' 36.4 / 4'46 / 151 / 169 /
2.00k / 9' 28.4 / 4'43 / 159 / 174 /
2.01k / 9' 19.2 / 4'38 / 165 / 192/
Avg Time = 9'28
Avg PAce = 4'44
Avg Pulse= 158
1st Rep, i used my gps watch to set the pace. the last 2 reps I just went by feel. Honestly very suprised by the last 2 reps, especially the last one because it felt like I was going slower so i hammered the last rep. Overall, I'm quite happy with the times.
Recovery was lite Jog but after the last 2k repeat I walked 90secs
no/ avg pulse/ Lowest Pulse
1/ 144 / 128
2/ 156 / 142
3/ 149 / 141
RE: Gabba Gabba Hey Ho let's - TheEd - 08-10-2020
Hi Anba .. it's great when you can finish a 2k session and feel good
enjoy TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 13-10-2020
Good day coach...
Day 5
Waking pulse=45
Long Run
1:37'56
15.73k
Avg Pace=6'13
Avg Pulse=133
Very enjoyable run, there were some rolling hills and inclines... overall enjoyed this long run and I managed to finish strong.
Day 6
Waking pulse=44
32'20
5.29k
Avg Pace=6'06
Avg Pulse=129
A nice, relaxed and easy recovery run
Day 7
Waking pulse=46
30'35
5.26k
Avg Pace=5'48
Avg Pulse=133
Easy run.. finished strong
Day 8
waking pulse=46
5x1k+ 60 secs recovery
I did Manual laps...
distance was either 1.01, 1.00k or 1.02k
Listing out only the pace
no / Pace/ Avg pulse/Max pulse
1 / 4' 37" / 150 / 159
2 / 4' 38" / 153 / 166
3 / 4' 30" / 160 / 175
4 / 4' 28" / 161/ 179
5 / 4' 26" / 165 / 188
Overall
Avg Pace= 4' 31.8
Avg Pulse=158
Avg Max Pulse=173
For recovery, I did not jog like I used to do, but standing and walking in the same spot like you wanted coach.
no/ Lowest Pulse
1/ 103
2/ 122
3/ 130
4/ 144
5/ 145
As usual went by feel first lap, then I progressed by cutting down the time for each rep.
The last 2 reps I used a different route cause I was facing some stray dogs chasing me.. lol...I got tired saying shooh all the time.
I have feeling that if I had used to usual route the timings faster...
It's ok... I managed to complete it with the same effort.
Overall , tough and enjoyable session
RE: Gabba Gabba Hey Ho let's - TheEd - 13-10-2020
HI Anba, the progress can be seen
keep up the good work
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 17-10-2020
Good Day and TQ Coach...
Day 9 ( Wed)
Morning Run
Resting pulse=46
Dist =5.05k
Time =30'06
Pace=5'57
Avg Pulse=131
Day 10 (Thurs)
Did a double run today...since I was on break...
morning run
Resting Pulse=46
Dist:5.14k
Time:30'09
Pace:5'52
Avg Pulse=139
Evening Run (Thursday)
Time=39'44
Distance=6.15k
Pace=6'27
Pulse=134
Saturday (Day 12)
5k paced run
Time=24'16
Pace=4'51
Pulse=160
Ran by feel today. Just pushed the pace for the last K as usual....
...
Sunday (Day 13)
Today's 10k run....
Distance=10.03k
Time=1:01'00"
Pace=6'05
AVG HR=135
RE: Gabba Gabba Hey Ho let's - TheEd - 19-10-2020
Hi Anba, be careful of the double runs .. more is not necessarily better .. if you want to increase anything it is good to consider increasing the 2k and 1k session by one more repetition
onwards TheEd
ps.. nice sessions