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How to get a Big Swede running fast!


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Old 30-01-2009, 03:29 PM   #21
Big Swede
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Me understand, slow and easy without injuries. Sounds perfect to me coach!



Have a nice weekend,

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Old 01-02-2009, 07:13 PM   #22
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Weekend sessions:

Day5: 12,43k 1:16:16(6:08) AHR 127 MHR 141

For ones I could do a session with my wife. She had her longrun this day so we could run together.

Day6: I did a 30min easy session on my crosstrainer today.

Tomorrows 10k. Keep it around 130bpm?

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Old 01-02-2009, 08:21 PM   #23
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That is excellent Big Swede

running with a slower person on your recovery runs is very good, as it keeps you in check

tomorrow's 10k good to keep it round 130 to 135 max because Tuesday is first 1000m session

which is normally a great deal easier than the 2000's

Chat soon

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Old 03-02-2009, 05:44 PM   #24
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Heres an update:

Day7: 10,56k 1:01:14(5:48) AHR 131 MHR 143

Day8:

K Time AHR MHR RESTHR

1. 4:03 145 157 109
2. 3:58 153 160 116
3. 4:00 154 159 121
4. 4:03 153 159 119
5. 4:02 153 159 120
6. 4:00 153 161 121

Total: 24:06(4:01/k) AHR 150 MHR 161 (incl. rests).

It went well today but I felt a little bit tired. I´m really satisfied with the consistency of the pulse. Total 9,1k today.

Let me here your judgement!

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Old 03-02-2009, 06:04 PM   #25
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Still got a way to go .. are you generally tired or found the session a little tiring?

Please let me know what your current weight is?

This is quite important as it is relevant to performance

the pulse was quite low so maybe the run over the weekend is still in your legs, these are things we have to take note of to balance everything

It is certainly not an unsatisfactory session but just remember we should be looking to be 5 to 10 seconds per kilometer faster soon

Thanks

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Old 03-02-2009, 06:47 PM   #26
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I´m just generally tired today for some reason, but then I´m not used to intervall sessions with only 4 days in between so.......

This morning the scale went to 92,4kg so no weightloss for me yet(not trying to hard right now though).

Thanks

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Old 03-02-2009, 07:20 PM   #27
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It is more likely the long run after the 2000's that would have caught you and this relates to your size and weight-bearing

things can only get better



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Old 03-02-2009, 07:34 PM   #28
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Any thoughts on the days to come?

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Old 03-02-2009, 07:37 PM   #29
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you can now continue with the program as normal however watch your legs tomorrow and hopefully half way through the session they start to feel lighter

Thumbs held

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Old 05-02-2009, 07:55 PM   #30
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Two easy days:

Day 9: 8k 44:26(5:33/k) AHR 133 MHR 149
Day 10: 6,91k 43:20(6:16/k) AHR 125 MHR 134

It feels like I need the rest tomorrow.

So coach, what do you say about the 5k paced run?

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