12-03-2020, 04:05 AM
Good day coach,
Thanx for the article and encouragement. Yes, coach I have read the article before, very good info and lays down the basic approach and core idea of our 10k program.
Regarding my 10k race end of this month, they have postponed it to 20th Sept because of the Covid 19 outbreak, most of the races here in Malaysia have been postponed or cancelled to contain the outbreak.
Today's training report...
Thursday 12/3/2020
rest pulse=48
good sleep
3x2k+90 secs recovery (lite jog)
Time | Pace | Heart Rate avg | max heart rate
9'53.5 |4'57 | 155 | 170 |
9'46.0 |4'53 | 163 | 175 |
10'10.0 |5'05 | 170 | 196 |
avg Pace= 4'57
avg Pulse=163
Rest 90 secs lite jog
Avg heart rate
155
159
160
overall, i would rate a good session, it's just that i misjudged my 2nd interval, went slightly too fast, so the 3rd was a bit struggle. one good thing was i learned how to cope when i was struggling to keep up pace in the last 2km session.
Thanx for the article and encouragement. Yes, coach I have read the article before, very good info and lays down the basic approach and core idea of our 10k program.
Regarding my 10k race end of this month, they have postponed it to 20th Sept because of the Covid 19 outbreak, most of the races here in Malaysia have been postponed or cancelled to contain the outbreak.
Today's training report...
Thursday 12/3/2020
rest pulse=48
good sleep
3x2k+90 secs recovery (lite jog)
Time | Pace | Heart Rate avg | max heart rate
9'53.5 |4'57 | 155 | 170 |
9'46.0 |4'53 | 163 | 175 |
10'10.0 |5'05 | 170 | 196 |
avg Pace= 4'57
avg Pulse=163
Rest 90 secs lite jog
Avg heart rate
155
159
160
overall, i would rate a good session, it's just that i misjudged my 2nd interval, went slightly too fast, so the 3rd was a bit struggle. one good thing was i learned how to cope when i was struggling to keep up pace in the last 2km session.