Sub40 goal midlife crisis?

[Tallon]

Hello TheEd, had a 10 hour sleep to prepare for today and took your advice to do first 2 series at 4'05:
4'02 bpm 152
4'03 bpm 160
4'01 bpm 166
3'59 bpm 167
3'54 bpm 173
felt good and only really getting to the limit in the last series. I think this was my best 5x2k ever outside a track.
Kind regards,

[TheEd]

nice going Tallon .. little steps

bring it together slowly and keep everything in balance

all good

TheEd

[Tallon]

Hello TheEd
first of all thank you for writing the article on Heart Rate and Training Zones, very clarifying!
This cycle 5k session was at 3'56 with strong lost km and today's race day i did a 4k trial which i haven't done for over a year :
3'39 bpm 139
3'46 bpm 166
3'47 bpm 172
3'54 bpm 185
Started too fast as I didn't know which pace to aim for. Felt in control until somewhere last 800m. Average 3'46 in 15'06 total time.
Calculated 2k pace session should be 3'55 although i don't think im there yet (last session 4'02 4'03 4'01 3'59 and 3'54)
Ended cycle with bodyweight 74-75kg and resting bpm 48.
Kind regards,

[Tallon]

Hello TheEd
This cycle's 2k was on a track, so was 'easier' then last 2k session, but session felt very tough:
4'01 bpm 139
3'59 bpm 161
3'58 bpm 166
4'01 bpm 170
3'57 bpm 172
Thinking of repeating week 1 to sync cycle with a race.
Regards,

[TheEd]

continue with week 2 of the cycle and then we change things from next weekend onwards

TheEd
ps.. how you feeling now after the session?

[Tallon]

Hello TheEd,
thank you for the advice.
I did not feel different after the 2k.
Yesterday did the 1k session slower then wanted, my goal was under 3'45 :
3'47 bpm 134
3'49 bpm 158
3'50 bpm 163
3'49 bpm 165
3'53 bpm 169
3'44 bpm 172
This saturday I have a 18km trail race, which i will do like an easy long run and I wanted to sync it with the cycle's long run. Will try to do the 5k paced run on Sunday. Have another race planned (<10k) on 26 nov.
Kind regards,

[TheEd]

you certainly getting back to good shape though Tallon

so we can take the positives from it

on we go

TheEd

[Tallon]

Hello TheEd
today's race day was a 6k cross. No conclusions cause hilly (4'16 average) but gave it a very hard effort 172 bpm
Starting new cycle and will aim for 3'55 2k session
Kind regards
Finished cycle with weight between 73-74 and resting bpm 52

[TheEd]

good to see you going through the cycles

form should begin to boot in again

keep it simple

TheEd

[Tallon]

Hello TheEd:
I have finished two cycles since last post. First cycle went perfect, second cycle was not so good.
Today did a 10k Silvester race with an enjoyable 19ºC which I started with more confidence then the last attempt. The course had long hills up and down and I tried to stay under 4'20 uphill and recover downhill between 3'40 - 3'50. Felt good during the entire race, and had to hold back a little bit starting from km5 to take no risks. Hard last 2km but was lucky to be with other runners my level. Finished with 40'50 over a 10:38 distance, average 3'56 pace, so finally stayed under 4'00
3'56 bpm 141
3'56 bpm 161
3'58 bpm 173
3'49 bpm 174
4'03 bpm 176
3'47 bpm 178
4'01 bpm 174
3'55 bpm 174
3'59 bpm 175
3'56 bpm 177
3'39 bpm 179 (last 400m)
Have been on the cycles for 5 months now, so probably should go onto the buildup. I do not want to loose momentum like last year.
Happy New Year to you and everybody!