Well done guys.
Bet that's a relief regarding the niggle.
Spark, well done a good run last night and you finished strong
Fiona, you must be doubling up today, your training is going well
Tek, good pacing for your 10 miler, looking good and I wouldn't be surprised to see further improvement.
Mace, got to love intervals,
NP, great run and I'm glad that niggle was dealt with,
Tonight was my first VO2max session, according to Messrs P&D it was to be 10 miles with 5 x 1km reps with 50%- 90% recovery.
It was 9.2 miles with the 1km reps with 3 min recoveries split times for the reps were: 7:59 / 7:46 / 7:56 / 7:53 / 8:14, I misjudged the last rep, starting in the mid 8mm and accelerating towards the end of the rep, but I'm happy with the four sub 8mm especially since my parkrun pb is just over 26 minutes.
Teknik nice MP test, great to see progress.
mace I'm in Inverness (same as Stewart) but no ice tonight.
Fantastic 15 NP. Great pace too!
I was such a chicken tonight, don't know why but I just could not make myself go out in the dark. A treadie run instead so 1 mile warm up, 7 miles at 6:54mm pace and half mile cool down. No chance to get away from work early with it being month end but must get out early in the light the next 2 weeks.
Cross post Stewart, great reps! No wonder you're pleased.
MG1 trainers and shorts always packed first well done on the swim.
7 miles easy reocvery run done and dusted
AGF - Well done on getting some running in while on holiday. Those miles are at some pace too!
NP - Good running
MG - At least you got something done!
Fiona - Nice pace there.
Stewart - nice speed session, I'd imagine you'd easily beat 26 minutes for 5k.
7.3 @ 9.17 ave for me today. Legs felt very very heavy for some reason. Might do a bit of stretching before running tomorrow.
AGF - good to see you back, and that's a superb interval effort.
Fiona - the treddy would scare me much much more than the dark
MG - i'm doing Brighton Mara and am REALLY looking forward to doing my last recovery run the morning before along the seafront
Stewart - great work !! Them V02 reps are strange as i really look forward to doing them then i'm delighted when they're done
Stuart - nice run, my legs were the same today
NP - Yes, i'm always mace nice recovery.
6M recovery for me this morning and bloody hell did my legs need it !! I Felt fine after yesterdays 14 MLR, stretched, foam rolled etc etc and was good when i got out the door. But then i started to run like a duck Is that a delayed response from the 22 on Sunday and the V02 session Tuesday ??
Another 4M recovery tonight which hopefully will flush the rest of the shite out
mace: "Fiona - the treddy would scare me much much more than the dark "seconded
Good going Stewart and Stuart.
Off to Poole for conference this weekend. Will pack trainers on off chance
mace - upload your garmin on Fetch so we can stalk your training. Nice recovery this morning - hope the legs are better tonight.
NP well done on yesterday's 15m. Glad the niggle went quickly. Nice recovery this morning.
Stewart well done on those 1k intervals - good pacing.
Fiona speedy treddie tempo last night!
MG well done on the swimming. I understand the decision - freezing here too
AGF sooooo jealous. That 1m interval session was really fast!
Stuart well done on the 7.3m. Hope the legs feel lighter soon.
OH enjoy the conference - I agree with MG, it's cold down here (but I guess you're used to that...)
13.70m easy this morning.
279m (+2m) @ av 8:58 (-0.22) @ av 72%max (-1%)
Today's press up challenge was definitely that as the cat decided she'd keep walking under me. Still a total of 26 done with 9 in 1 go.
Not had time to read back yet, not had 5 mins to to catch up extra shift has thrown me big time, managed to get 11 miles done last night between shifts felt bit clumpy and heavy though, dropped the mileage down for 15 to save soething of rSunday !
Just done TM run fed up with running in the cold, ran at what I considered marathon pace heart rate and the pace came out @7.38s for the 4 miles..which is tempo pace, but heart rate no where near tempo heart rate , guess thats good..?
2 nights down 2 to go
Looking forward to the daylight running Stewart.
MG1 the run kit is also the first thing I pack complete with many layers. Great that you got a swim.
AGF that is super fast, you'll fly round your half!
Stuart, mace sounds like the legs are tired, also sometimes if I'm dehydrated or not eaten properly they feel heavy/tired.
OH hope you get a run.
Nice stats Teknik and NP, great running today both of you.
Nice TM run NN and good HR!
6 miles for me, started easy then some slow intervals to speed things up. Now that the month end is over hope to get back to doubles tomorrow.
Month end stats - 248 miles, 7:54mm av pace total time 32:41:22. Also 20 turbo miles (1 hour)
HM4 well done on all those press ups! My cat is the same if I try anything. A bit dangerous for her when foam rolling!!
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