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Nice to see you back JCG, sorry about your sad news.
Great work on the “training camp” Joe. Hope all that hard work pays off for you.
Solid long runs Tom and Millsy.
Nice long ride Reg, and as Jooligan says impressive average speed.
Sounds like you’re getting back in to things Jooligan.
Nice week of mileage Alan.
Big weekend SteveMac, great work.
Welcome PJFrizzle. I’d say with a 1:22 HM to your name, sub-3 is there for the taking if you execute the P&D plan well. I ran 2:57 in April off a 1:23 HM using P&D. Frankfurt is a great course, lovely and flat! Just watch out for the first few miles which are around lots of high-rise buildings, which can throw the GPS off.
Nice quiet summer you have planned there Macca
I only ran 10 miles in the end last week, which must be my lowest week (except post-marathon) in two or three years! Thankfully I have already matched that this week, although I’m taking it easy ahead of Cardiff to sadly had to decline a track session with SQ this morning. I had a decent weekend on the bike though. 30 miles on Saturday and 55 miles on Sunday, both with some lumps and bumps to test the legs. Also had my first puncture - remarkably when commuting in London I never once picked one up.
North Downs Way 5th August
Oxford Half 8th October
Birmingham 15th OctoberSteveMac - P&D/DIY - Target Time TBA
Amsterdam 15th October
Joe Bloggs-BR - DIY - Target Time 2:39
Melbourne 15th OctoberJohnOz - P&D 12/70 plan - Target time 2:59Autumn 100 21st October
Abingdon 22nd OctoberReg Wand - DIY Plan Target time TBA
HA77 - DIY Plan Target Time 2:30
Tom-P&D/DIY 12/70 plan-Target time TBA
AWC – P&D 12/55 – Target Time 3:29:59Coops - P&D gently gently version - Target time TBA
Eryri/Snowdonia 28th October
Jooligan - DIY (P&D guided) Target Time sub 3:30 (aspirational sub 3:15)
Frankfurt 29th October
PJFrizzle - P&D up to 70mpw - TT 2:59:59 (A) 3:05 (B)
Valencia 19th November
Hi PJF - sub3 should be well within your sights, I found the MLRs had the biggest benefit for me (although I'm still looking for sub 3 myself!) The MP LRs though gave me the most confidence as it's a really good workout.
Incredible training Joe, I can't imagine spending almost a whole working week on a swim, bike or run but that's effectively what you've just done!
I'm trying to get some speed sessions in before kicking off P&D. Got a local parkrun course PB last week and mona fartlek PB today so it seems to be working. Also spent the weekend following people at the Gold Coast marathon and there were some really fast times in ideal conditions, made me wish I was running it. The legend that is Yuki Kawauchi ran it and now has a record 23 sub 2:12 marathons to his name, can't wait to see him run the world champs in a few weeks.
I see you are taking it easy with no Autumn marathon then Macca..
Sounds like the speed sessions are paying off John with PBs for Parkrun and that session with a funny name!
What have you got coming up in Cardiff Spoons?
Melbourne 15th OctoberJohnOz - P&D 12/70 plan - Target time 2:59
Abingdon 22nd OctoberReg Wand - DIY Plan Target time 2:43
Autumn 100 21st October