When to start program? Need advice.

[kilroy]

Hi TheEd,
Here is a short summary of my training this year.


Feb - Jun
I started up running and biking along with strength training in gym, my intention was to race in an triathlon sprint (0.7k + 15k + 5k) in late august.

Jun - Aug
I focused on quite short running sessions 5-10k and bike distances up to 30k. I ran 3 times a week and biked 2 times a week.

Aug - Sep
My main goal this season was the cross country in late sept. so during aug and sept I added distance to my workouts and skipped bike totally. I ran 4 times/week (~50k).

Oct - Dec
The last 8 weeks (oct-nov) I have been doing base training in 3 weeks cycles and one week recovery training. A typical week during these 8:

Mon: Bike 60 min
Tue: Morning: Swim 60 min, Evening: Run - intervals
Wed: Rest
Thu: Morning: Strength - Gym, Evening: Run 60 min
Fri: Bike 90 min
Sat: Rest
Sun: Run 90-120 min

I did a blood lactate test in october to determine my threshold speed and pulse, I have used these pulse zones (GAT1,GAT2,GAT3,WSA) since then when I have been running. This was the result:

Threshold speed: 4.09/km - pulse 167.
GAT1: 137-148, 5:15 - 6:00 min/km
GAT2 (low): 148-154, 4:48 - 5:15 min/km
GAT2 : 154-160, 4:30 - 4:48 min/km
GAT2 (high): 160-166, 4:15 - 4:30 min/km
GAT3 : 166-171, 4:00 - 4:15 min/km
WSA: 171-186, below 4:00 min/km

My average pulse at my 10k race (41:08) in sept. was 172

Best Regards, Dan