sub45 min – Me and the Road

At the end of a 3-week cycle, you’re supposed to race. It can either be an actual race or a time-trial. In my case, as had no races planned for today, I went out for a 4k time-trial. The result is used to determine the pace for the 2k and 1k quality sessions.

My expectations for today’s trial were to finish at a better time than last one (16:33). I actually achieved it, (16:29) but I wanted it to be bellow 16:20. It was a great result as well.

Another cycle begins next Tuesday. Tomorrow I’ll grab my bike and ride for some time. It’s been fun to ride through the city on Sunday mornings. I’ll take some pictures and show how it looks like.

Feb 12th 4k Time-trial - Day 19

Morning Run - 23C




Km

time

AHR



01

04:12

165



02

04:08

185



03

04:08

189



04

04:01

194



04

16:29

183

Sub 45min – Cycle 01 – Week 3

I´m currently following the Sub45min program on Time-to-Run. This is my first cycle after Build up and it´s time to adapt to quality sessions after 8 weeks (2 weeks Off Period + 6 weeks Build up) of slow running.

Now I enter the third week of this cycle (every cycle is 3-week long) with the following:

Feb 8^th (Day 15) – 3x5min @10k pace 1min easy

Feb 9^th (Day 16) – 1h easy

Feb 10^th (Day 17) – 1h easy

Feb 11^th (Day 18) – Off

Feb 12^th (Day 18) – Time-trial

Feb 13^th (Day 20) – 1h easy or Bike

Feb 14^th (Day 21) – 1h easy or Off

Hope everything goes smoothly, expecting a better time on Sat compared to my time-trial after build up (4k time-trial 16:33 on Jan 21^st).

On Time-to-Run 10k programs, Day 01 is on a Tuesday. So, my week is from Tue to Mon.