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Tommy, very good return to racing. Are you completely finished with HP now? Out of interest would you have beaten any of the younger guys had you all been in one race?
Nope, no prizes for us, which knowing that at stage 9 made it all the harder to suffer! I did bump into McF however whilst waiting to start my leg. I think her club had about 45 teams!!
Just been out for a 4m recovery. Spin later.
Skinny, that's a great effort coming off a period of little running. As has been said before, you clearly have a high degree of natural ability so no reason with decent training next 3 months you cant crack that time.
I suddenly find myself very close to an 80% wava score now, which I think is a good target and standard.
Similarly, my 5k pb is 20.33 as I've only ever run one in 2013. Since then it's all been parkruns.
That's some going at 65! Or 35 to be fair.
My quads have been battered this week from sundays hills. I've bashed on with the miles minus the intensity in the main. 9m easy Tuesday, then yesterday I took out the captain of our town footy team so fit bloke as been playing semi pro at southern prem level for about 18 years now. He fancies his chances at sub 40 and wanted me to pace him. Went through 5k in 20.10 but I could see he was blowing and going backwards. In the end he just scraped under 42 mins.
So 10k for me at 6.44mm which in the lunchtime heat and humidity wasn't too bad a workout, probably just below mara effort. 5M easy today and planning my weekly long tomorrow as have a day out on the beers Saturday watching the Euros.
Hope the hangover not to bad today for the England game DT.4,2,7(incl 5k race),2,3, 0 (8 mile fell walk though) & 10 today before it got to hot. 28 miles running - just need to build gradually again from there.
19:14 last night - 6:10, 6:20, 6:10 and 34 secs for the scraps mainly round the bouncy running track.Very fast course (35 sub 20s out of 131 starters, won in 15:19) - if I get fit I reckon my 18:33 parkrun PB is doable in the 4th race in September.Another easier target would be 18:53 for an 80% WAVA.Good base camp time though - just realised that was actually my first ever 5k race - the others have all been 5k runs It was so fast that someone set a world record! (see attached file).
Cheers Skinny. The 5K is next Wednesday, it was supposed to be a mass start but will now be in waves so hopefully I'll be in a group of similar pace / target time.
Skinny, same here re covid rates. Been 5-10 per 100k since April but consistent with everywhere else, they've suddenly jumped this last week and on about 37 per 100k now.
I survived without much of a hangover, but still suffered with sunday just generally being so uncomfortably warm.
I've just moved my 2nd jab forward 4 weeks so have it next Monday.
Tommy, best of luck with the 5k. What are you shooting for? Sounds like a tough race!
I also did some 1k reps today, 8 of them off 60s. Didn't get out until 12.30 so was pretty hot so decided to try and take the edge off the effort. REPs came out 3.42, 3.38, 3.31, 3.36, 3.31, 3.38, 3.31 and 3.37 so I guess the average was about 3.36 so 5.48mm. I was pretty tired and thirsty and very hot by rep 7.
Decent work out banked though. 9M tomorrow in warmer weather then it looks to get back to something sensible.
McF, good to hear from you and see you popping back up on strava. Sad news about Lou….
Muddy, are you still reading, any update?
Skinny, decent session, will set you up well moving towards the next 5k.
What is 'wok smuggling'?
As Skinny mentions, I certainly had a great night Tuesday watching the footy and can relax for sundays game knowing that wales will at worst grab a 3rd place qualifier spot looking at how things are panning out.
Off out for my long run of 15m over lunch, saving time on Sunday as it's Fathers day.