05-12-2015, 07:03 PM
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.
05-12-2015, 07:03 PM
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.
06-12-2015, 06:55 PM
great Tallon, every bit helps as you work to get the program to work for you
TheEd
13-12-2015, 02:08 PM
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
14-12-2015, 12:12 PM
good Tallon, no need to drop the Rest lower than 90 seconds for the 2k session
how did your weekend run go? onwards TheEd
15-12-2015, 07:07 PM
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.
16-12-2015, 07:59 AM
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 TheEd
26-12-2015, 07:57 PM
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
29-12-2015, 11:09 AM
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 [I]ps.. thanks again for the donation, much appreciated[/I]
03-01-2016, 01:25 PM
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
04-01-2016, 10:02 AM
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? TheEd |
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