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see for me JGav- The long run is the one I would be least likely to swap for a long bike ride. Mainly because to achieve the same effect a 90 minute long run would need to be a good 4 hours on the bike. Also, whilst it may work your aerobic system to the same degree, you are not get the muscular endurance. I think bike work is great for recovery and higher end cv and intervals.But you are right in that you don't need to be running the same mileage as Andrew as you have other activities in the mix.
see for me JGav- The long run is the one I would be least likely to swap for a long bike ride. Mainly because to achieve the same effect a 90 minute long run would need to be a good 4 hours on the bike. Also, whilst it may work your aerobic system to the same degree, you are not get the muscular endurance. I think bike work is great for recovery and higher end cv and intervals.
But you are right in that you don't need to be running the same mileage as Andrew as you have other activities in the mix.
Same here really, ticking along during a cutback week. Planning a tempo run tonight, 3 miles at about 7.20m/m pace.
Need to get around to entering a couple of 10ks in April/May. Will plan to do a parkrun in a couple of weeks too.
Good session, jgav. I'm keen to see you at least do a parkrun very soon as your training suggests big gains.Good easy week, Andrew.My first sort of proper weeks training this week with 39 miles following 12 today. Nothing faster than 7.50 pace so nice and low and aerobic.
Dr Dan, good to hear from you. So your time out has cost you roughly 30 seconds per mile then? It's probably tender because you raced on it as opposed to just running slowly. Perhaps some easy running might assist it?
Sounds exciting re the bike events. Never been inclined to try one myself as my biking is spin or commuting in summer.
My leg feels very good today which was a surprise when I woke up given the previous 4 days I have pushed it. Thinking later this week of doing some sort of mp session as this will give me a very good idea of what my current fitness is. I'll have lots of identical sessions to compare over 2 years if I simply do my staple 5 at mp over lunchtime.
Jgav, yes once you are into February there is cause for some excitement in terms of daylight hours and it improves quite a lot week on week. I think by the end of Feb it is reasonably light until gone 6pm.
PB is 20.42 in Sept '15.
Last parkrun was 21.44 in Oct '17, and last race was 44.52 for 10k in Nov '17.
I'm thinking pace for around 21.30 and see how it feels?
The next thing is to decide which parkrun I do. There's a chance that wife and toddler might come along again to 'watch' in which case they will want the most local course which has decent parking and is a short walk to the town centre for a post-run breakfast, but is a grass course and will be pretty boggy at this time of year, whereas I would go for one a bit farther afield which is on paths and should be quicker but is in the middle of nowhere ....
Easy 5 miler planned for after work today, will need to wrap up again by the looks of it.
Andrew, yes I think you should definitely be targeting 7mm at parkrun.
Hope the night went well!!
I did an easy 10 miler last night at 8.09mm. Gym day today before a faster session tomorrow.
Only woken up about 6 times, so feeling a bit knackered today!
Rest day today, then easy running tomorrow and Friday planned before parkrun.
Hope things are a bit better now, Andrew?
8 with 5 at 160bpm/mp yesterday. Wasn't really feeling it as I had, had a late night Wednesday and a few drinks and there was some pretty stiff headwind around the racecourse. Came in 6.42mm with a 6.31 last mile just because I had the drift left in bpm.
Will do a recovery 5 with strides today before a parkrun tomorrow.