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+--- Thread: Started sub 45 for the first time (/Thread-Started-sub-45-for-the-first-time)
Started sub 45 for the first time - virtual runner - 08-01-2014
Build up period DAY6 CYCLE2 (rest)
Build up period DAY7 CYCLE2(1hr at ease through out)
Distance: 10.51 km
Time: 1:00:01
Avg Pace: 5:43 min/km
Avg HR: 145 bpm
Max HR: 150 bpm
Build up period DAY8 CYCLE2(1hr at ease through out)
Distance: 10.59 km
Time: 1:00:02
Avg Pace: 5:40 min/km
Avg HR: 144 bpm
Max HR: 151 bpm
Started sub 45 for the first time - TheEd - 09-01-2014
You really coming along nicely .. how's the weather your side
TheEd
Started sub 45 for the first time - virtual runner - 09-01-2014
TheEd Wrote:You really coming along nicely .. how's the weather your side
TheEd
These days quite warm(5-10ââÆ) and dry. Probably the warmest january in years.
Started sub 45 for the first time - TheEd - 09-01-2014
the flipside of the rest of the world's stormy weather
onwards
TheEd
Started sub 45 for the first time - virtual runner - 10-01-2014
Strange things happening with weather :taped:
Build up period DAY9 CYCLE2(1hr at ease through out)
Distance: 10.00 km
Time: 1:02:36
Avg Pace: 6:16 min/km
Avg HR: 136 bpm
Max HR: 146 bpm
Started sub 45 for the first time - virtual runner - 13-01-2014
Build up period DAY10 CYCLE2(rest)
Build up period DAY11(5 x 8min paced at 75% effort) I felt really heavy
1 6:01.4 6:07 144 154
2 8:00.0 5:03 163 166
3 2:00.0 6:29 154 164
4 8:00.0 5:12 164 169
5 2:00.0 6:27 157 168
6 8:00.0 5:04 166 170
7 2:00.0 7:00 159 166
8 8:00.0 5:00 169 174
9 2:00.0 6:35 162 168
10 8:00.0 5:12 170 174
11 2:00.0 6:02 163 173
Build up period DAY11 (Hills)
I did 8 x 200m strides uphill
Started sub 45 for the first time - TheEd - 13-01-2014
how you feeling now VR? a few days off could rectify everything, however, you should feel tired after the bulk you have done
TheEd
Started sub 45 for the first time - virtual runner - 13-01-2014
TheEd Wrote:how you feeling now VR? a few days off could rectify everything, however, you should feel tired after the bulk you have done
TheEd
Well I feel some heaviness in my legs and to be honest this bulid up period was a bit boring
Cant wait to start some tempo runs and intervals. Tonight I planned to do 75 min easy. I olso planned to take friday and saturday of(busy scehdule) and then do 4k trial on sunday. Is it ok? Maybe do 30-40min easy runs on wednesday and thursday?
Or you can give some advice.
Started sub 45 for the first time - TheEd - 13-01-2014
yes, shuffle it around accordingly
the secret of the program is exactly associated to the words 'boring' and the 'I can't wait to do intervals'
you on track
TheEd
Started sub 45 for the first time - virtual runner - 20-01-2014
I finally managed to do my 4k trial run today(monday).
Distance: 4.00 km
Time: 17:11
Avg Pace: 4:17 min/km
Went out maybe too fast. But having in mind that I didnt run fast for a month and a half, I`m satisfied.
1.) 4:03.1 167 176
2.) 4:16.9 176 179
3.) 4:22.2 179 182
4.) 4:28.5 180 183
So thursday I do 4x2000m?