not this guy again wrote:
No burgers wrote:
In what way?I think it's a really interesting one.
Like in the way when you’d find a dead animal as a kid and poke it with a stick.
That sounds like a good description of JS and his system.
not this guy again wrote:
No burgers wrote:
In what way?I think it's a really interesting one.
Like in the way when you’d find a dead animal as a kid and poke it with a stick.
That sounds like a good description of JS and his system.
47th week:
Mo: easy spin 181min @121
easy run 60min @04:25, avg heart rate=140
So far, so good
When will you run the 10k TT?
Vdot of 71 result in 30 minutes 45 / 3:04 sec per km?
Can you run there on the track?
Canefis wrote:
47th week:
Mo: easy spin 181min @121
easy run 60min @04:25, avg heart rate=140
So far, so good
Very good Slava! And only 73% of MHR at pace 4:25/ km . Of course we see that you haven`t lost any aerob capacity. Will be interesting on Saturday when the faster test of the foot will be.
There will be no TT before Slava is painfree.
The Wizard JS wrote:
There will be no TT before Slava is painfree.
Saturday 15x400 (6km in total) @73-74 sec....
Do tell me wrote:
The Wizard JS wrote:
There will be no TT before Slava is painfree.
Saturday 15x400 (6km in total) @73-74 sec....
I have adviced Slava to stop immidiately if he feels pain. And I calibrated the pace to be quite easy for him to execute ( remember he did 400s at 64,66 and so on.....) . If no pain it will go faster next time.
The Wizard JS wrote:
Do tell me wrote:
Saturday 15x400 (6km in total) @73-74 sec....
I have adviced Slava to stop immidiately if he feels pain. And I calibrated the pace to be quite easy for him to execute ( remember he did 400s at 64,66 and so on.....) . If no pain it will go faster next time.
Yee, better we will introduce fast workouts safer. By the way, today running was perfect, no discomfort, dorsiflexed feet
47th week:
Mo: easy spin 180min @121 bpm
easy run 60min
Tu: sup session 240min @98 bpm
easy run 50min @04:29, avg heart rate=139
Perfect heart rate at easy pace , only 72 % of MHR ( 192 ) :)
47th week:
Mo: easy spin 180min @121 bpm
easy run 60min
Tu: sup session 240min @98 bpm
easy run 50min @04:29, avg heart rate=139
We: easy spin 180min @115 bpm
easy run 70min @04:28, avg heart rate=138
Woow! Your aerobic power capacity just gets better and better. So far so good. :)
47th week:
Mo: easy spin 180min @121 bpm
easy run 60min @04:25, avg heart rate=140
Tu: sup session 240min @98 bpm
easy run 50min @04:29, avg heart rate=139
We: easy spin 180min @115 bpm
easy run 70min @04:28, avg heart rate=138
Th: easy spin 195min @116 bpm
easy run 50min @04:28, avg heart rate=136
Nice to see you running again Canefis. Good luck on your workout Saturday. Hope your foot cooperates.
Canefis wrote:
47th week:
Mo: easy spin 180min @121 bpm
easy run 60min @04:25, avg heart rate=140
Tu: sup session 240min @98 bpm
easy run 50min @04:29, avg heart rate=139
We: easy spin 180min @115 bpm
easy run 70min @04:28, avg heart rate=138
Th: easy spin 195min @116 bpm
easy run 50min @04:28, avg heart rate=136
Very good Slava! Now we hope your foot will feel painfree on Saturday. Great that your pulse gets lower and lower at the same effort on easy aerobic power runs. This is what usually happens with the runner at the system, the 3 main factors for the result are relativelly connected and when one factor develops the 2 otherjust follows the same way.
....? I wait our trolls, where are they? Something is quite here...?.
Canefis wrote:
....? I wait our trolls, where are they? Something is quite here...?.
Lol! )) I expect he or they will be back if you get pain in the foot again on Saturday.
Hope the Trolls are gone forever.....
No troll over here. Still skeptical of the goal and the coaching method but genuinely do hope for success.
Well......no one ( even I :) ) expects Slava to run sub 2:20 already in February......it will come but will probably take 1-2 years from now.
Isn’t breaking 2:20 in February the entire premise of this thread?
I am sticking with my assessment of current and near term reasonable goals. I think the following are good targets in the next 6 months:
5k: low 16s... maybe sub 16
10k: 33:xx
HM: 1:15xx
M: sub 2:50