Here we go....

***TheEd*** · 29-10-2013, 12:01 PM

For the first cycle of the new program you can have a go at those paces

enjoy

TheEd

muralhape · 31-10-2013, 09:39 AM

Hey Ed,

so yesterday ran 4.3k in 30min easy with 142 AHR.

Today's workout

4 x 2k
Morning, 18C
Lap | Time | AHR
1 8:45 172
2 8:51 179
3 8:41 184
4 8:51 186

Tough session Ed! :rip: It was a really challenge for me, since I jumped from 4:40 per k from the last 2k session to 4:25 per k now. Oh, because of that I rested 2min between the laps.

Cheers,

FL

***TheEd*** · 31-10-2013, 02:07 PM

grand .. you only really start training on the 10k program once you hit 5 x 2k with 90 second Rest, so you know there is still lots more to come Wink

onwards and well done

TheEd

muralhape · 31-10-2013, 02:23 PM

:yikes:

hahaha no problem and no rush Ed, 5 x 2k will come one day (I hope) LOL

until there I keep trying to getting improving myself in the 4 x 2k Big Grin

Best Regards,

FL

muralhape · 02-11-2013, 11:57 AM

Hey Coach,

So I didn't wake up today feeling comfortable to run, but I did it in anyway. I ran 12k in 83min with AHR of 152 what I guess was good, because I started to run with the HR much higher than usual ( 100 against normal 80-85 bpm).

Hey I reached my normal weight again and guess what , I lost one extra kilogram too , it's nice. It will let me feeling stronger and lighter.

Nice weekend for you Ed.

Regards,

FL

***TheEd*** · 03-11-2013, 12:29 PM

make sure to hydrate yourself well and take care of yourself, watching your pulse to see you not coming down with anything

cheers

TheEd

muralhape · 05-11-2013, 09:05 AM

Hey Ed,

I ran last two days the easy runs and today the 1k session , here is the result

6 x 1k
Morning , 14C

Lap | Time | AHR
1 4:10 170
2 4:10 174
3 4:12 178
4 4:15 180
5 4:15 182
6 4:20 184

And you were right Ed, I guess I was dehydrated. My parents came to visit me and they are here since last weekend and I guess I may had careless myself about my meals and especially my sodium intake. Ed, on Friday I'm going to a city on the mountain to spend the whole weekend overthere. Is there a chance that I could do the 5k paced on Friday, before leave? Because there probably gonna be just up and down (tough) hills Big Grin

What are your thoughts about it?

Best regards,

FL

***TheEd*** · 05-11-2013, 10:06 AM

easy recovery run for Wednesday, a further easy run Thursday and the 5k paced on Friday should be fine

enjoy

TheEd

muralhape · 05-11-2013, 11:43 AM

Great TheEd! Back to you with the feedback on Friday. Big Grin

Cheers,

FL

muralhape · 08-11-2013, 09:16 AM

Hey Coach,

I ran 30min easy on Wednesday and rested yesterday, prefer this way, feel more confident Big Grin

5k Paced
Morning, 18 C

k | Time | AHR
1 4:14 170 [My major problem always is the 1st k, coming too fast]
2 4:32 181
3 4:39 184 [ops :duh: ]
4 4:29 189
5 4:18 192
Total 22min 15 sec

I wasn't too secure about today's run Ed, this week have been a busy one. I'm glad to see my HR higher than 190 and being able to run this way, I guess its a good thing, right TheEd?? But I have to say that I couldn't keep running for another k. It was really a hard 5k too me, had to struggle myself to maintain the schedule and aim a sub 22:30.

I'm traveling today as I said to you Ed but will keep the program over the mountains Big Grin

Great weekend.

Regards,

FL