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dean richardson 7 wrote (see)

nice work johnas

and you too SS - although that isnt a session from the 5k plan

Doesn't start till week beginning the 11th, although the block as a whole starts from Monday. So 2 lead in weeks with mixed 1500/3/5K stuff. I'll be a track beast by August!

Nice session Deano, 27! Crikey!

Not bad Johnas! Especially since you've been as glutenous as me recently. Although after my birthday weekend, this weekend I'm on a stag do! May mileage is looking ropey at best! Not to mention 2 x 2 day hangovers!

My session: 800 200 700 200 600 200 500 400 200 (90seconds after each) @ 1500 pace.

800 (2:37), 700 (2:18), 600 (1:54), 500 (1:35), 400 (72s) - all 200s were between 35-38. Nasty business it was, into a massive headwind and the last 400 into a hail storm!! Crazy weather!

800s in probably quicker than me 800 PB pace. 70s are filthy fast.

SG,back to the alternating tempos. But now you're a middle distance man shouldn't you be alternating between 1500 and 3k pace?!

As part of my summer of pain, I've got my 1500 debut lined up. Oh my it will be a hoot for those watching. Thought I best do one before I get old and lose all my pace!

Evening, no running for 2 days due to be being a larey drunk. Went out all day with the lads yesterday, cracking day. Quite like being 30! Back to some easy stuff tomorrow.

Deano, I've entered the Stone 10K, heard good things about it. I'm using it as part of my 5K training. The plan for which is on my wall, some tasty leg shattering sessions on there!

Yep, I'll be doing Leeds looking for a third successive PB on that course.

10.5 miles today, felt great but kept it real easy to 7:50 pace. No tightness or strains. Nice day off tomorrow for some birthday drinking and eating!