Sub 45min – Cycle 03 – Week 02

Today I startet week 02 of my third sub 45min cycle of this year. This is a short cycle because I have a half marathon next Sunday.

This morning I had the 6x1km session, at 4:10/km with 60s rest. It was a tough session, as my rest heart rate doesn´t go down as fast as it should.

Apr 5th – 6x1k @4:10/km – day 08

Rep Time AHR RHR MinHR
01 04:11 164 160 141
02 04:05 179 168 148
03 04:09 177 173 158
04 04:10 179 175 163
05 04:10 179 176 168
06 04:08 183 177 168
Tot 24:53 177 172
AHR: Average Heart Rate; RHR: Average Rest Heart Rate; MinHR: Min Heart Rate during rest

The rest of the week will be very easy.

Apr 6th – 1h easy – day 09

Apr 7th – 30-40 min with the last 15 min at half marathon race pace – day 10

Apr 8th – 6x1min – day 11

Apr 9th – OFF – day 12

Apr 10th – RACE – day 13

updated: TheEd suggested a change on day 10.

My thread on Time to Run.


Sub 45min – Cycle 02 – Week 03

This third week starts today with fartlek session. Then a couple of easy runs and on Saturday I´ll test to see my current fitness. I still have to discuss with TheEd what sort of test I´ll perform this Saturday and I know it won´t be a 4k time-trial. Let´s see what´s coming.

Sub 45min – Cycle 02 – Week 03

Mar 1st – 3x5min @10k pace 1min easy – day 15

Mar 2nd – 1h easy – day 16

Mar 3rd – 1h easy – day 17

Mar 4th – Off – day 18

Mar 5th – 15k paced – day 19

Mar 6th – 1h easy – day 20

Mar 7th – 1h easy – day 21

Updated: TheEd suggested a 15k paced run and I´m still thinking how fast I should go. 🙂


A warm 5k paced run

On this weekend I went to Guaruja, a beach city near Sao Paulo. We go there everytime we can, especially when there’s good chances of a sunny weekend. This time wasn’t different.

Guaruja - Street where I ran the 5k paced

A warm Saturday was waiting for me, and I had a 5k run to be done under 22:30. We stay there only 3 blocks from the beach, so I used this distance and a little more as warm up. But I wasn’t going to run on the sand as I normally do on easy runs, because I don’t have a GPS watch and wouldn’t know for sure when to stop. I used Map my Run to measure 2,5k from my starting point and the result was very similar to the 10k race that happens there (it’s two 5k laps) and used the bike path.

I started and found a comfortable pace. Luckily, there are some trees along the way and ran under a blessed shadow for some moments.

My comfortable pace was a just little slower and I noticed it only when I reached my 2,5k mark, I was 10 seconds behind. No big deal, I thought. At that point I saw one of those street clocks showing 28C. I speed up a bit and kept going, only now the heat was making feel tired. Praying for some trees, I reached them and continued up to my starting point: 22:29.

After the run, I realized it wasn’t as tough as my first 5k this year. And could confirm that checking my heart rate, 173bpm average vs 181bpm 3 weeks before under a nicer temperature. Apparently, things are working well here.

Below, some pictures of the beach I go and run.

Enseada beach (1 of 4)
Enseada beach (2 of 4)
Enseada beach (3 of 4)
Enseada beach (4 of 4)


Another sign of progress (6x1k session)

After the great session I had last Thursday (5x2k) I knew (I hoped) this session would be great. And I was right.

This time I was going 10 seconds per km faster on this second cycle. Six reps of 1k at 4:10/km with 60 seconds rest. I also hoped my heart rate monitor would work properly (last time it gave me strange readings on my rest average heart rate RHR).

The first and second reps were fine. They never gave me any trouble. I could find the pace and went steady most of the time. The third and fourth it’s when you start feeling tired. Then you still have two more to go. Here’s the challenge. It’s when I tell myself I have to keep going because these two reps will make all the difference. That’s how I go through this session. This time, I felt it easier than the last one.

Feb 22nd – 6x1k @4:10/km – day 08

Rep Time AHR RHR
01 04:10 167 159
02 04:08 177 169
03 04:08 179 172
04 04:08 181 175
05 04:10 181 178
06 04:10 184 178
Total 24:54 178 172
The Heart Rate readings are average.

Sub 45min – Cycle 02 – Week 02

I have just finished week 01 of this second sub 45min cycle. I did all the sessions and got really happy with my 5x2k session last Thursday. The long run went very well, almost 19k in 2 hours. Also got my bike and rode it for almost 28km on Sunday. It was a total of 60,5km running, plus the 28km of bike.

Week 02 begins with a quality session this Tuesday. Very excited about this run.

Sub 45min – Cycle 2 – Week 02

Feb 22nd – 6x1k @4:10km – day 08

Feb 23rd – 1h easy – day 09

Feb 24th – 1h easy – day 10

Feb 25th – Off – day 11

Feb 26th – 5k paced – day 12

Feb 27th – 1h easy or bike – day 13

Feb 28th – 1h easy – day 14