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20:36 - 1:08 faster than 9th March.
37 seconds to go (although off road bits were rock hard today - can't guarantee that for rest of year).
Nice reps, Bob.i didnt realise it was on. just popped it on and whilst it looks warm there, what do people think is going to happen to them if they run for 10 minutes without a drink? So many carrying water bottles.
Quality 5mile racing guys, straight back to training Bob well done, DT solid miles.
Managed 11mls on Saturday and 8mls last night, injury seems to have eased off so will plod on.
Nice going, Kevin.
Started the weeks with spin and an easy 4 yesterday. Today was my first go post mara of tempo sessions. 9 miles in total with 6 at tempo. Nothing too mad at this stage just getting used to them again. Was hoping to start at mp and progress it so that I finished averaging mid 6.30s.
First mile came in on plan, however it felt much harder work than a mile at mp should. Laboured through it, and knocked in a couple of 6.30s miles but felt lacklustre and lacking the next set of gears. Ended up averaging 6.42 for 160bpm so that all reads fine but it felt very different. My average pace in London was 6.45mm. That feels a long way off after today!
That's a decent marker Bob on the 10k. Nice going.
Good luck Sunday, Muddy. Looks a bit cooler than Saturday so hopefully be OK for you.
I have a mile reps session on Saturday, and also thinking of swapping this out for a parkrun as at least it gets me out and done a good bit earlier than if I just go off somewhere and do the session. Worcester isn't on so thinking of heading to Canon Hill.
Following Tuesdays session I did 8 hilly but easy miles yesterday and have 14 planned for tonight. I'm out from mid afternoon Saturday on the beers so don't want to leave myself with too much to do on Sunday. That'll probably mean that if I do parkrun Saturday it'll be a reduced effort.
Sounds like a comfortable race Bob - nice to know you have sub 40 in your pocket whenever you want it.
Good luck for Sunday Muddy.
See attached updated TTT - it's my birthday today.
That is a lot of running over the weekend McF - how's your niggly hip flexor now?
Also how did the beer thing work - I imagined you would have to run a mile, drink a pint of beer and then run the second mile but sounds like you just ran 2 miles then had a beer?
Once my youngest daughter's exams are finished we're having a family night out at Bongo Bingo in Newcastle - I love dancing on tables
Delayed onset old age (DOOA) - surely you can come up with a four words to make a better acronym than that Pete?
Bob - 18:53 not to be sniffed at but 18:53 to 18:15 in 4 weeks sounds like a big ask if both similar courses.
And finally this...
Kevin, it's been a fairly normal week for me. On Friday I fell for a lovely lady from Leamington Spa, on Saturday my team won the Champions League … 1.19.53 (no idea on position). My slowest of the year, which I expected, given training, but not by quite so much, considering the exertion I put in. Extremely sore feet and calves now, but a very happy heart ! The race was also a qualifier for the England Vets Team - top 4 in age category qualify. I’ve not seen the results yet but there were at least two ahead of me, so fingers crossed on that score.