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Good morning miles Lorenzo. Enjoy the London parkrun.
You want to avoid going too far on Monday nicko - let the taper work it's magic.
I'm trying to remember why I entered Boston - a hilly course usually run in extreme weather conditions - Manchester is sounding much more attractive at this point in time!
Good call on the recovery run G-D. Hopefully the ride in the School buses is brief!
Excellent news on your daughter OO and it looks you've been far from idle!
Another solid 20 miler Gul - are you running at the weekend as well or is now taper time?
12 miles this afternoon for me. Legs feeling quite relaxed so picked up the pace at the end to hit 6:12 m/m pace for the penultimate two kilometres. Not sure where that pace came from! Average of 7:35 m/m for the run.
Not sure on plans for London at the moment - I have the GFA place but may not use it depending on how Boston goes.
Good downhill training on the 16 miler Lorenzo and a tidy park run yesterday.
Well done on getting some training in at the relays nicko.
Excellent 22 G-D.
Good to get the 20 miler done OO and a nice weekly total.
Good mileage Speedy - hope you get a good result at Ashby. There's only 4g of fibre in 100g of raisins - so no potential issues. It's tried and tested for me - I'd rather get the sugars from something natural than artificial. There's actually more fibre in 70g or porridge oats (c. 6g)!
That's an excellent 20 mile run Stevie. Those MP sections should give you the confidence to set out comfortably below 3 hours at Manchester. You just need to give yourself some taper time now.
22 miles for me today - last long one of the Boston campaign. Effort easy for the first 15 miles and then pushed the effort up on the uphill sections over the next 5 miles and once back on the flat picked up the pace to finish with a couple of 6:50 miles. Average pace for the run of 7:33 and 85 miles for the week.
Taper time now!
That must have felt barely worth putting your kit on for Gul!!
Leslie, shame you had to bin off the half.
Nicko, HR is very individualised so my zones may be very different to yours. I see people at my level on strava posting solid sessions with hr in low 140s which would never happen for me. Decent running yesterday, time to chill now.
Just 4 miles at 8.55mm yesterday then very light spin last night. Quads were quite sore which is a mix of the climbing and the way the vaporflys angle you. 6 miles planned later. Looking forward to the clocks changing now. It is so much easier picking routes when it isn't dark.
Good recovery miles DT and excellent measured race at Ashby - did the second half feel less than MP effort or was the HR just lower than expected?
It's taper time Gul - single digit runs is all you need!
Some quick paces in the 10 mile run G-D
Hope you managed to get out for a run OO.
Are you still injured Leslie?
Good turn of the speed in the 16 miler nicko. Time to let the taper do it's magic.
That's still a pretty good training run Speedy and the second half was not far off MP given the conditions.
14K with 5 sets of 1K intervals separated by 500m recoveries. Interval splits came out at 3:45, 3:45, 3:40, 3:40 and 3:35. Not sure where that speed came from but a couple of those strung together at park run would be nice!
How's the weather looking for Manchester?