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Good to see you back, Gul. Yes, I know well that after a break running initially leaves a lot of aches and pains on the body. That phase passes soon enough though.
Nice 10 miler gdawg.
Decent enough TT, OO.
4m recovery and spin on Monday then 5m general aerobic and bodypump on Tuesday. I moved Tuesdays session to Wednesday to avoid the heat, however that failed as it was 24c and blue skies at lunchtime yesterday.
Pretty meaty mixed pace session that left me feeling a bit sick thinking about it. 2m at hmp, 4 x 0.5 at 10kp and 4 x 0.25 at 5kp. I wasn't sure i'd have the range of paces and control in me and it'd all end up a random mishmash of paces. However it came out pretty well paced with the hmp miles at 6.22 and 6.24. Then the 10k reps at 6.12, 6.08, 6.10 and 6.08 and the 5k reps at 5.56, 5.52, 6.16 (2 sharp climbs in that rep!) and 5.40.
Spin this morning and 4m easy later on today.
The weight loss effort seems to be starting to show results in terms of weight and bodyfat. Will judge my success at the end of September.
Gdawg, nice little tempo there. Good work on the weightloss also.
Having had an extension built 2 years ago, Gul, i'm very pleased we were away for the week of the key demolition work! Sounds like a nice informal session there!
Went out over lunchtime for my standard 5m at 160 bpm. It was warmer than ideal and windier however pleasingly splits were 6.30, 6.21, 6.28, 6.29 and 6.28 for bang on 160 bpm and 6.27 average pace. Last 2m were straight into a stiff headwind, though that means the first two miles had a tailwind, I just didn't appreciate it at the time!
that's some beautiful rounding of cumulative totals there, Gul!!
Ian, just as well Italy wasn't added to any quarantine list whilst you were away otherwise you'd have missed Elvington!!
Meaty session today 8 x 1k off 60s starting out at 10kp then trying to progress. I was a bit edgy about this session, did same 3 weeks ago off 90s and that was hard work. However it went amazingly well and I was more than ready to get going after the 60s. In fact I was holding back first 5 or 6 reps as I was anticipating that the short rest period would get me so the first 5 or 6 were quite cruisey. I almost managed perfect progression also with splits of 3.57, 3.52, 3.51, 3.48, 3.46, 3.46, 3.45 and 3.44.
Faster splits than 3 weeks ago off 50% less recovery so pleasing stuff.
Ian, yes, two very busy roles for sure!!!
I have been looking at similar for October half term, but realistically we simply can't risk being caught out and the kids missing 14 more days of school. I was looking at some charts on bbc earlier and Italy do seem to be ducking the curve that is hitting France, Spain and UK, obviously learnt well from first time.
Talking of weight, I targeted 7lb weight loss in September and this morning have lost 6lb so a week to lose a lb.