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Brilliant pacing and an excellent time at Seville, OO. Given the training in the lead up that's an impressive result.
Excellent effort on the HM PB, DT. You just need a good course and good conditions and you'll smash it! Perhaps you need to target a 10 mile race.
Well done on the PB on a tricky day Ian. That's a very fast time given the conditions and the shoelace incident!
Will check out the Hal Higdon training nicko. I've added in lots of hilly routes to my plan but I will need to add in some downhill tempo runs. I went metric in 2010 when I got the first Garmin - I thought a pace of 5:00 m/km sounded faster than 8:00 m/m! All my stats are in metric but I tend to convert to imperial when quoting numbers to the forum! And for the long runs, it's essential to run 32.2K rather than 32K!
Last run of the cut-back week, 16 miles on my out and back hilly Boston route at 7:41m/m. Felt very short and the legs were feeling nice and bouncy. Felt rude not to throw in a penultimate 6:47 mile. 66 miles for the week and a big week (c. 80 miles) ahead.
Excellent paces on the club progression run nicko. I'm trying my best to resist the Vaporflys!
Good to hear you're back on track Stevie.
Definitely worth framing OO! That's the type of negative split we all dream of but rarely achieve.
Ian - yes, 66 miles for the cut-back week, have been up to 78 over the previous 3 weeks and plan to peak at 80. Hope the legs are recovering.
A tidy set of intervals Gul. Eight sets of 1K sounds a lot - I've never done more than six. Yes, final week in the P&D threshold cycle - so a 11k tempo and a 24 mile Long Run to look forward to!
6 miles recovery on the treadmill this evening, all nice and slow at 8:24 m/m pace.