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Sub40 goal midlife crisis?


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Old 10-12-2016, 10:21 AM   #111
TheEd
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nice result Tallon

I must admit, I was wondering how things were progressing with you

on we go

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Old 14-12-2016, 05:50 PM   #112
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Update

Hello TheEd:
yesterday's day 8:
3'41 @161bpm
3'45 @160bpm
3'43 @165bpm
3'42 @167bpm
3'42 @174bpm
3'41 @181bpm
Results were on running track, so about 10 sec slower then real road.
I will give a shot at it on 23/12 with a 10k race. I do not have the confidence to break 40' but I do hope to have a pace under 4'10. Will update then!
Kind regards
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Old 15-12-2016, 11:39 AM   #113
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when you get to running 19.30 for 5k, the sub 40 minute 10k becomes a whole lot easier



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Old 19-12-2016, 06:48 PM   #114
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Last week to race

Hello TheEd
yesterday I did a 4.5k cross:
3'57 bpm 87
3'50 bpm 174
4'02 bpm 179
3'56 bpm 182
last 500m at 3'48 pace bpm 181.
Very happy to have stayed below 4'00 for first time, race atmosphere helped a lot.
Today i did 1hour easy. 10k race is this friday: should i skip tomorrow's series and do 1hr easy, then wednesday rhytm changes and thursday rest?
Kind regards
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Old 19-12-2016, 08:39 PM   #115
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you can either do 3 x 5 minutes @ 10k pace with 3 minutes easy in-between or an easy 20 to 30 minutes

whatever makes feel good

on we go

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Old 24-12-2016, 11:32 AM   #116
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Race report

Hello TheEd:
yesterday's race went well, it was almost flat and temperature was perfect. I started too fast and could not keep up, but could end strong:
4:03 bpm127
3:50 bpm134
3:54 bpm175
4:04 bpm174
4:08 bpm177
4:12 bpm175
4:04 bpm178
4:04 bpm177
4:17 bpm175
3:49 bpm178
last 350 m 0:01:14 3:29 bpm176
total 10,35km in 41'53 @ 4'03 pace. Felt very good and never out of control, I think I could have done it today with a more consistent pace and/or following someone, but feeling very happy with only 30 sec to go
Happy Holidays to you TheEd and everybody
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Old 24-12-2016, 11:39 AM   #117
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nice going Tallon, we can work on better race management via training in the new year

most impressed with how you have come along in the last month or so

have a great Festive season and congrats

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Old 07-01-2017, 11:38 PM   #118
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New cycle T=4'00

Hello TheEd:
started a new cycle after last christmas race:
- Messy 2k session
- Long run good (4'53 pace feeling relaxed)
- 1k session was ok but could not get the intensity to stay below under 3'50. Stayed just under 4'00.
- Today wanted to give it all at the 5k and got a new PB of 19'33
3'51
3'48
3'55
3'54
3'56
Happy but the perceived discomfort was so high in last 2k i would not want to repeat it (no bpm readings)
Healthy diet needs to get back on track and next sunday a cross is planned.
Best regards,
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Old 08-01-2017, 09:50 AM   #119
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wow tallon, that is some development

most impressive

do not push on from here but instead consolidate

look after yourself, eat well and sleep well

then moving on to a new platform

well done

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Old 15-02-2017, 08:56 AM   #120
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Update

Hello TheEd:

Hope you are doing well !

Time for an update :

Following your advice I am now on the 3rd cycle trying to stabilize on the previous plateau : for now I have been able to reproduce sub 4'00 2k sessions, sub 3'45 1k sessions and sub 3'40 400m sessions. Yesterday's 1k sesión on track :

3'43 163
3'39 160
3'45 161
3'44 167
3'39 161
3'35 172

Haven't done any 10k nor 5k as other races have been on the calendar.

Feeling healthy tired and adapting, as I have also been adding more running drills.

Beginning april there is a 10k race i want to do. How would i plan the 3 week cycle, buildup etc, I will also have one week where I will not be able to run much.

Kind regards,
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