Here we go again...

[muralhape]

Hey TheEd,

I had an awesome session today, due to my condiction. Got Up from bed feeling tired, maybe from the physical test on last Tuesday. After the 1st set I was sure I was tired, already struggling

Lap Distance Pace Rest
1 1k 4.20 90
2 1k 4.30 90
3 1k 4.30 90
4 1k 4.30 90
5 1k 4.20 90
6 1k 4.10 -

The last interval as we say here in Brazil "I went to the death" gave everthing I got... needed 150% of focus on it!

I hope everthing is good there Ed.

regards,

FL

[muralhape]

Hi TheEd,

Easy run

Time Distance Pace
55 9.2k 5.59

Tough week, needing the rest until tomorrow. Looking toward to 10 x 400 on Tuesday, I won't be able to use the grass track so it will be on the streets.

An awesome weekend to you Ed.

Cheers!

FL

[muralhape]

Hey TheEd,

I had a good session today, could be better but as told you in the last post today the grass track wasn't available so had to run on the road needing slow down sometimes due to traffic.

10 x 400m R60

Lap Time
1 88
2 94
3 95
4 95
5 98
6 97
7 97
8 95
9 95
10 97

Looking toward 1500 related session on Thursday.

Regards,

FL

[muralhape]

Hey Ed, I had an awesome season today, I know qe are barely finish the second cycle but yes I can feel the improvement!

Distance Time Rest
0.4k 77 120
0.3k 54 120
0.2k 35 180

0.4k 72 120
0.3k 53 120
0.2k 34 -

seconds faster and feeling a lot better than previous session and this make me feel much happier

About Saturday, last time I made a TT with 1.2k since I had the physical test on Army. I confess I had a personal preference to short distances, so if it was for me I would make another 1.2k but what you suggest coach?

best regards,

FL

[TheEd]

good to read, are you able to do a 1500 or 1600?

seems like you have everything under control

TheEd
ps.. have had internet connection problems this side, that caused hassles

[muralhape]

Yeah Ed... I can do a 1500, any thoughts on pace? or just run strong and see what happens?

FL

[muralhape]

Hey coach,

coming from the TT. I had an awesome session, I'm pretty happy because I could do exactly what was in the strategy, sprint the first and the last 100m, controlling the pace between them, very happy that I had energy to finish strong and plus than I felt that I would start the sprint before maybe at 200m to the end. Here is the numbers:

distance time pace
1.5k 05:42 03:49

best regards and a great weekend too you Ed,

FL

p.s on Monday I have a military march with the army, 20k with backpack... helmet... weapon and all the others stuff so I don't know how my feet gonna be to the easy run on Tuesday

[TheEd]

run and let me know

TheEd

[muralhape]

Ops... I guess you have forget to refresh the page Ed.. lol I've already ran the TT...

[muralhape]

Hey Ed,

I was able to do an easy run today, despite the little soreness on calves, hamstrings due to the 20k march which I've told you before. I wanted to spare my joints a little because yesterday we had a lot of up and down Hills so did the run on the treadmill.

distance time pace

10k 58min 5.47

best regards Ed,

FL