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Good to see you back running, DH. I'm hoping that spring is here and can start to get out on the bike a bit more.
Thanks all! Alehouse, it's been a slow burner with me but perseverance and consistency have now got me to a decent level despite in that time going from 35 to 45.
Tommy, that first mile looks like a cliff edge on strava, it was gently downhill however. Interestingly the overall route had 138ft of elevation gain. my 10k pb course had 39ft so whilst I gave myself a reasonable start there was still comparatively plenty of elevation.
I feel like raving after my tt. 5k in 17.51, 5m in 28.59 and 10k in 36.11! Sub 36 in a race i hope.
Tommy, yes I sympathise. Having been on holiday to the area in August I'm not sure id fancy tempo running around there.
That's a decent session, Tommy and good to find somewhere like that where you can work with paces and not juts effort, so youll have an idea where you might be come race day.
Decent week so far with 5m recovery Monday and Thursday. Sessions Tuesday of 10 x mins at HMP off 1 min jog recovery. Average pace for the 39 mins was 6.12 covering 6.3m, going through 10k in about 38.40, which was quite bizarre at moderate effort.
12m MLR then on Wednesday. 12.5m over lunch with 10m steady tempo, then 22m Sunday.