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Old 29-12-2017, 09:19 PM   #531
jamieh
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Just a quick update. Unfortunately I pulled a hammy again on the long run after those 2k's resulting in another week off. I should have heeded your "run with ease" comment... was feeling so good after 15k that I picked up the pace.. and twang!

I was able to hold onto just enough form following recovery to squeeze out a 35:00 trail 10k on boxing day (avg HR 157, Max 169) followed by a nice relaxed 21k yesterday. All good with the legs.

On with the 2ks again next Thursday... 3rd time lucky I hope!

Hope you and the family had a great Crimbo and enjoy NYE
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Old 02-01-2018, 11:48 AM   #532
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quite grand that you can still pop a 35 minute 10k out, at will

please monitor the legs, as you do not want to have problems further down the road

2018 and on

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Old 02-01-2018, 03:01 PM   #533
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Yes was pleasing to know some 10k pace still lingers!

All still good with the legs. 10 miles tempo in 59:40 (legs great, HR 150) on Sunday, then easy 50mins yesterday and easy 10 miles today (72 mins, HR 123) so all still in order. Just a jog tomorrow then the 2k's on Thurs.
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Old 04-01-2018, 09:42 AM   #534
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5x2k off 90

6:56 (146, 154, 116)
6:51 (150, 158, 122)
6:49 (153, 161, 127)
6:45 (156, 164, 134)
6:42 (159, 167, 132)

Weight 79kg

Felt good, considering 7am!
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Old 07-01-2018, 06:21 PM   #535
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Ran a tempo 10k on Sat aiming for marathon pace but at 2k was feeling good so pushed on for a 34:50 (HR 157, max 166).

Easy 30k today (2hr12min, 130 HR) with everything feeling ok. Nice and easy tomorrow then will see what happens with the 1k's on Tues (not planning to push too hard).
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Old 08-01-2018, 02:49 PM   #536
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Jamie, you always round into shape so quickly

may the 1k session be fine

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Old 09-01-2018, 08:52 AM   #537
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6x1k off 60

3:20 (142, 154, 123)
3:19 (144, 158, 131)
3:16 (149, 161, 139)
3:14 (153, 163, 143)
3:14 (156, 166, 147)
3:09 (159, 172, 151)

Felt ok this morning despite 7am start. Not super fast but good to get through the 2k, long run and 1k's without incident.

Recovery times not what they used to be (same on 2k). Have a sore throat so that could be it. But also generally more stress, less sleep, older I guess

Looking forward to a paced 5k on the weekend to see where things are.
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Old 09-01-2018, 12:29 PM   #538
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Oi Jamie, you know the pattern by now quick return and then something happens, so take it easy before the 5k paced and make sure to stay hydrated. Lots of bugs going around, so take care

and enjoy run

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Old 10-01-2018, 12:02 PM   #539
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Too true! Will keep it easy . Thx
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Old 17-01-2018, 02:00 AM   #540
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No 5k in the end as I still had a bit of a sore throat on Fri evening so decided to take it easy. Was feeling good again on the Sunday though so did a tempo 10 mile trail run over some good hills. 59:20 (3:41/km avg and 157 avg HR).

Did 10x400 today feeling loose and pretty easy at 70-72.

In Vegas this week so will have to see how the jet lag treats me before I decide how to use form at the weekend (maybe 5k).
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