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Sub40 goal midlife crisis?


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Old 05-12-2015, 07:03 PM   #11
Tallon
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day 19 Race day

Did a 1.5km race today in 5min13. (3min30 pace) Pleased how the first cycle made me feel fitter and weight dropped from 79kg to 77kg. Starting second cycle of the sub45 program next tuesday 8/12.
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Old 06-12-2015, 06:55 PM   #12
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great Tallon, every bit helps as you work to get the program to work for you

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Old 13-12-2015, 02:08 PM   #13
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sub45 cycle 2 - day 3 4x2k R90-2min 8min 50 (4.25 per k) T

2k 8min30 155bpm
90sec rest
2k 8min42 160bpm
90sec rest
2k 8min33 168bpm
90sec rest
2k 8min44 170bpm
90sec rest

Effort 4/5

rest lowered from 120sec to 90sec compared to 1st cycle
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Old 14-12-2015, 12:12 PM   #14
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good Tallon, no need to drop the Rest lower than 90 seconds for the 2k session

how did your weekend run go?

onwards

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Old 15-12-2015, 07:07 PM   #15
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sub45 cycle 2 day 5 and day 8

Dear TheEd
thank you for the follow up.
Cheers

day5
1h31min
16.29km
5min37
143bpm

Effort 3/5 - felt easier then first cycle

day8
1k 4min04 159bpm
75sec rest
1k 4min08 161bpm
75sec rest
1k 4min07 166bpm
emergency nature call +/- 5min, decided to do 4 more series instead of 3
1k 4min17 153bpm
75sec rest
1k 4min08 162bpm
75sec rest
1k 4min10 163bpm
75sec rest
1k 4min11 156bpm

Effort 4/5. Felt much easier then same session of 1st cycle, but this time it was on a running track.
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Old 16-12-2015, 07:59 AM   #16
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nice to see the progress

where you see your top heart rate / pulse of 166, we would like this to develop where you get up to around 170+ with time and development and that you then will be running closer to 3.55 per k

so that gives you an idea of development

all looking good and nice to see the improvement

on we go

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Old 26-12-2015, 07:57 PM   #17
Tallon
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sub45 cycle2 day 17,18, 19

Dear TheEd:
Merry Christmas & Happy NewYear!

day 17 and 18
Felt tiredness in legs/hamstrings that didn't go away so decided to rest on day 17 as well as on day 18.

day 19 race day
No race was planned so did a 10k time trial :
1km 4m19 bpm141
2km 4m11 bpm159
3km 4m15 bpm145
4km 4m23 bpm142
5km 4m37 bpm133 (due to streets)
6km 4m27 bpm119
7km 4m28 bpm127
8km 4m22 bpm149
9km 4m29 bpm154
10km 4m19 bpm131
Total 44m07: new PB (before 46m24) -> Thank you TheEd
Heart rate data can't be right, looks way too low (TomTom Cardio Multisport). Effort 5/5 (mentally?) although i never felt like dieing except in the last km. Calves with cramps after the run.

I think I can a start 3rd sub45 cycle on tuesday 29/12/2015 but will do the quality sessions closer to or above 170bpm as instructed.

Once the third cycle is finished I will have to do the offtraining program?

Cheers
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Old 29-12-2015, 11:09 AM   #18
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nice going Tallon and congrats, do note, we don't truly recommend running a 10k alone, as it can be really tough, but on this occasion it did the trick for you

off-training now is a good time, as this time of year there are so many distractions

enjoy and season greetings to you

TheEd
ps.. thanks again for the donation, much appreciated
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Old 03-01-2016, 01:25 PM   #19
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Sub45 planning

Dear TheEd:

So far i have done 2 sub45 cycles and now I am doing offtraining/easy running only this week as recommended.

There is a 10k race on 03-Apr-2016. That is 13 weeks away. How would I plan the program's building blocks?

Regards
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Old 04-01-2016, 10:02 AM   #20
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Hi there, after this easy period, look to run a 4k time-trial, if possible

then from there we can set a pace for you for you sessions and look to go on the sub 40 minute 10k program, however we change the pace according to the 4k result

we will work cautiously through the 1st cycle to see how you adapt

how does this sound?

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