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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 - TheEd - 19-03-2021
recover well Anba and we move on from this
all good and onwards
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 21-03-2021
Day 5 Sunday 21/3/21
Resting pulse=45
1hr 49' 09"
17.62 km
Avg pace=6'11
Avg pulse=142
5k breakdown
[attachment=62]
32'58 Avg Pace =6'35
avg Pulse = 129
[attachment=63]
31'15
Avg Pace =6'14
Avg Pulse = 143
[attachment=64]
29'46
Avg Pace= 5'57
Avg Pulse = 148
last 2.6+k
15'08.4
Avg Pace=5'46
avg Pulse=156
Nice long run coach, I really enjoyed the time running in solitude, looking at the scenery and just soaking in the miles...Peaceful and pleasantly tired after the run...
p/s coach, is it ok if I do my 6x1k run this Tuesday (day 7) instead of Wednesday (day8) due to time constraints) ? tq
RE: Gabba Gabba Hey Ho let's - TheEd - 22-03-2021
nice control Anba
you welcome to do the 1k session Tuesday
make sure to focus on recovery after session
on we go TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 24-03-2021
Midweek report
Mon 22nd March
waking pulse=46
30'47
5.07k
Avg pace=6'03
Avg Pulse =134
Tues 23/3
waking pulse=46
33'45"
5.3k
Avg Pace=6'21
Avg Pulse=128
Day 8 Wednesday 24/3
waking pulse=45
4x1k+ 60 secs recovery
I did Manual laps...distance between 1 and 1.02k
Listing out only the pace
no / Pace/ Avg pulse/Max pulse
1 / 4' 43" / 159 / 172
2 / 4' 36" / 164 / 182
3 / 4' 44" / 163 / 178
4 / 4' 45" / 164 / 174
Overall
Avg Pace= 4' 42
Avg Pulse=163
Avg Max Pulse=177
For recovery, just light walking.
no/ Lowest Pulse/Avg Pulse
1/ 132 / 153
2/ 139 / 157
3/ 147 / 159
4/ 146 / 159
my previous recovery pulse 3/3
first 4k
no/ Lowest Pulse/Avg Pulse
1/ 125 / 149
2/ 136 / 153
3/ 140 / 160
4/ 145 / 160
Just like my previous 3X2k session, after the 3rd interval, the feeling just wasn't rite coach...not sure why...
usually I'm very into the flow and keen to run harder ...
but
this time, during the workout.... the feeling was a bit off... something was missing
In my 3rd K, it was already feeling laborious which was a surprise for me.
During my run, I can already feel my form falling a part, and my breathing very heavy and using my mouth .
This is very unusual for me especially when its only my 3rd K
Normally, during 3rd rep
its fully nasal and only until the last K is usually by mouth
Surprsingly, the legs were not heavy just the mental wise, was a bit off
so I decided to just make it a 4X1k rep today.
I was using a new track not my usual neighbour hood track ,
It was a straight and long route for 1k.
No traffic or peeople...its a newly built parking lot.
started later in the morning around 8.08am.
Usually i will run around 5-6.30 am, one hour after waking up....
today I woke up as usual at 4.30am...
drank about 300ml water + lite breakfast around 5.30am which was
1 jelly drink about 180 calories, 2 half boiled eggs and 1 cup of black coffee no sugar mixed with a bit of marmite.
Normally I wont eat or drink much water before run. Even during my interval, normal runs or even long runs I dont drink nor sip any water coach
never had any urges
that was until today...lol
something was off...
Im quite intrigued ..was it because of running after breakfast, which is something that i'm not used too, diffrent start time...lots of questions...
but no worries coach... I am still good...cheers
RE: Gabba Gabba Hey Ho let's - Anba - 26-03-2021
Good day Coach,
Thursday 25/3
easy run
waking pulse=46
30'13
5.01k
Pace=6'01
Avg Pulse=134
Fri 26/3
waking Pulse=46
1:01'18
10.19k
Pace=6'01
Avg Pulse=140
My 1.01k out and back breakdown
[attachment=65]
RE: Gabba Gabba Hey Ho let's - Anba - 29-03-2021
good day coach
my 5k paced run
25'20
5.01k
Pace=5'03
Pulse=159
Run was good, felt just like my previous 5k paced run
breakdown
[attachment=67]
and 1 hour run
1:00'27
10.13k
Pace=5'58
Pulse=141
Overall, was nice and easy to pick up the pace... enjoyable easy run
1k breakdown
[attachment=66]
RE: Gabba Gabba Hey Ho let's - TheEd - 30-03-2021
nice Anba .. all moving in the right direction
good stuff
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 04-04-2021
Good day coach
My 4k TT result
Sunday
4th April , 2021
Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)
4:55.0 | 152 | 164 |86
4:52.0 | 162 | 168 |87
4:37.0 | 167 | 173 |86
4:09.0 | 175 | 193 |86
Time : 18:33
Avg Pace=4'38
Avg Pulse=163
My approach this time is to just follow today's feel and mood early in the morning ...weather was a bit hot.. so just nice and relaxed approach today , didn,t want to really strain myself... just ran according to how i felt..
overall first 5 loops was nice...
just quickened the pace last 2 laps.
overall timing a 10 seconds per km slower than last time, but i enjoyed the run...
Just looking forward for the next cycle...
cheers coach
here's a breakdown of the lap times from 4k TT my circuit loop about 570++m...
cheers coach
[attachment=68]
RE: Gabba Gabba Hey Ho let's - TheEd - 04-04-2021
that is some run Anba .. the acceleration should give you a lot of confidence for your future development
nice TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 04-04-2021
Tq very much coach....