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Old 14-05-2018, 12:16 PM   #591
TheEd
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be careful you don't overcook things Jamie

steady as we go

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Old 15-05-2018, 07:47 AM   #592
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Will do.

Easy yesterday and everything good for day 1 today. Will likely split the 90 mins into 2 sessions to give the legs an extra break and then a light 30mins tomorrow to set up for Thurs.

I was thinking to just 'run them as they come' on Thurs at the track and see where we are...
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Old 15-05-2018, 07:54 AM   #593
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Hi Jamie, the 2k session is best a controlled session and not as you feel, as you still have the long run and the 1k session to follow, I would prefer for the session to start @ 3.25 per k and build from there

and if all goes well, then the 1k session can be on feel

onwards and forwards

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Old 15-05-2018, 10:35 AM   #594
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Ok, sounds good. Thanks!
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Old 17-05-2018, 02:43 PM   #595
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5x2k R90s on the track today... (HRAVG, HRMAX)

6:37 (150, 161)
6:36 (152, 164)
6:37 (157, 165)
6:40 (158, 165)
6:29 (160, 167)

14°C, 16k/h wind

Breakthrough session I would say?!?

The best I have ever felt on the 2ks. Was holding back for the first 4 but every lap I checked the watch and was 4-5s ahead of target (3:25) despite feeling totally in control. Even stayed controlled on the final rep, only opening the taps on the last lap (which I think might have been sub 70s!).

Didn't get a chance to weigh myself but I've been tracking around 76-77kg in general. I ate a bunch of cookies and ice cream last night so suspect I was closer to 78kg today, although glycogen stores definitely full

[Edited] 10k race on Sunday was full so not an option anymore (probably a silly idea anyway!). Will do park run tomorrow but not pushing too hard, and easy long run (~30k) on Sun.
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Old 19-05-2018, 04:12 PM   #596
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16:16 again at ParkRun this morning

3:14
3:13
3:19
3:14
3:14

Better paced this time. Again felt amazing on the first 2k and then really dialled it back for the 3rd k (probably more than I needed too) and finished feeling good.

Legs all good and looking forward to easy long run tomorrow.
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Old 22-05-2018, 06:24 PM   #597
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6x1k R90 (treadmill as 24°C, although wasn't much cooler in the gym in the end!)

3:12 (143, 155)
3:11 (151, 159)
3:09 (155, 162)
3:10 (155, 164)
3:07 (157, 172)
2:58 (163, 175)

Pleased with that

Ran 30k on Sunday with 15k easy (4:05-4:10) and 15k steady (3:45-3:55) which felt great. I was a little wiped out yesterday so did a very easy 45 mins (5:00/k).

Legs/Lungs were feeling fantastic on the 1k's today but planning to have a few very easy days now as feeling a potential cold brewing (HR has been up) and also been 'brain dead' through poor sleep (2 kids under 2...). Fingers crossed I can get some good sleep over the coming days and be ready for a ParkRun hit out on Sat...
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Old 24-05-2018, 09:51 AM   #598
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take care and hydrate

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Old 24-05-2018, 02:53 PM   #599
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Will do. Nice easy 70 min yesterday (HR under 120) + massage. Easy 50 min today, sneaking onto the track half way for 1km (to check Tuesday wasn't a miscalibrated treadmill) and managed a 3:00 flat without tightening up...
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Old 30-05-2018, 12:59 PM   #600
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10x400 off 60 today at the track (had the day off yesterday as sleep has been really tough with the kids. Fortunately got a solid 9 hours last night)

75, 73, 72, 71, 71, 72, 72, 71, 71, 69

Decent session and legs felt good. Pretty relaxed throughout.

Paced 5k on Saturday was not so good (16:40) but a very slow course (3 laps with 4 very tight turns on each lap + heavy congestion) so no chance of a pb.

Plan is to have another go at a fast Park Run on Saturday so will aim to do the 6x1min tomorrow and rest on Fri to finish off the cycle.
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