after 16 months on the program yesterday was the big test :
officially finished in 39'36 but on my watch i averaged 4'01 a distance of 9km81. Conditions were around 20ºC no wind. Felt in control until km 6 with paces
3'47 bpm 149
3'59 bpm 168
3'54 bpm 176
4'03 bpm 161
3'57 bpm 180 (long upwards slope)
in km6 which was going down the same slope i kept pushing to catch a group and then started pulling at my group thinking we were going to slow
3'52 bpm 182
and arrived way too tired into the last 4km of the race which had tiny slopes and curves, where i broke down, really suffering in km 8 and 9 thinking i would not make it anymore and loosing my group.
4'05 bpm 182
4'19 bpm 179
4'22 bpm 176
starting the last km saw the finish near and thought i could still make it and gave it all
3'58 bpm 179
Will do this week easy running and start a cycle next week aiming at another
10k end of the month. After that not sure, probably will need to do the base program as I have been on the cycles for a long time now.
Long term plans are to keep training in the hot months and summer and continue to improve for next year on the programs.
Thank you so much TheEd for this program and continuous advice