Latest posts by Brolish

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RW Forum Six - Sub 3:30

Posted: 26/08/2015 at 12:22

Barry- congrats, fantastic result!

Chick- well done on getting those reps d&d. Your holiday sounds fab.

AA- Hope the long run went well. Some nice speedy threshold miles there as well, you will nail it at Maidenhead. Cycling along the canal with lots of pubs involved... sounds like a great tri prep!

2Old- hope it settles. Good mileage there as well.

My 10k was rather shit. Ran 45:20. Giving myself a bit of slack as it was just past Spitfire so tired legs and also full of antibiotics. Probably wasn't a good idea to run it but hey, it's all good training I guess.

Some horrid 5k-3k paced intervals completed last night on a treadmill and now off for 6m easy.



RW Forum Six - Sub 3:30

Posted: 20/08/2015 at 08:32

Hi Free- good to see you here. Enjoy your hols and don't let Pauline make you do any crazy fell races!

AA- good luck with the swim today, I'm sure you will be fab.

Barry- damn you're fast. What are you aiming for in Maindenhead?

Nice pace on your 11 miler 2Old.

Yes, the Spitfire was lots of fun and very happy with the win. We didn't just beat all mixed teams in our category but all male teams as well by quite a distance. Into proper marathon training now starting with a 10k race tonight- eeeek!

RW Forum Six - Sub 3:30

Posted: 12/08/2015 at 13:06

Chick- threshold stuff is meant to be hard!

Barry- super jealous of those fast splits!

Was supposed to be doing some vomit inducing session today of threshold running combined with 3k paced reps but decided that since it's my birthday I'll swap it with tomorrow's six easy... which will be done after work and before birthday dinner.

RW Forum Six - Sub 3:30

Posted: 11/08/2015 at 13:07

AA- yes, it's a shame you couldn't make it.

Chick- 10m @ MP in isolation is a hard session, especially going straight into it like this first thing in the morning. If you managed to knock it out at this pace I wouldn't think sub 3.30 should be a problem!

RW Forum Six - Sub 3:30

Posted: 11/08/2015 at 10:07

Chick- good luck with the MP run. How far?

AA- you seem to be doing quite a lot at the moment between the swimming and running. Nothing wrong with 40m

7m easy home last night and 7 steady back into work this morning @ 7:39 with a few miles in low 7:20s which is nice to see. Threshold run combined with intervals tomorrow on a treadmill and then all easy in preparation for the Spitfire Scramble this weekend which we will be rocking with Minni in a team of 5.

RW Forum Six - Sub 3:30

Posted: 10/08/2015 at 16:04

Chick- very decent mileage there! I'm like you, happiest when it's around 70mpw and that's when I tend to see improvements.

Barry- nice bricking

My 10k didn't exactly go brilliantly. 43:59 so a minute off my pb but managed to pace it relatively well and there was no meltdown so wasn't too annoyed. I feel like things are going in the right direction at the moment and maybe just need a couple of goes before I get it right. Next one on 20th August in Regent's Park.

Followed that with 17m steady yesterday. Knew it was going to be hot so dragged myself out of bed at 6am to get it done. Averaged 7.54mm so not too bad considering post 10k legs.

RW Forum Six - Sub 3:30

Posted: 07/08/2015 at 11:28

AA- xpost. Nice pace on that 10 miler!

RW Forum Six - Sub 3:30

Posted: 07/08/2015 at 11:27

Yes, Chick, 3k can seem like a very long way!  Well done for knuckling it down and getting the pace down on the last one!

Barry- nice splits there, I agree re longer reps. For me it's trying to get some speed back at the moment before launching myself into mara training again so shorter reps have their place.

Steady 6m for me yesterday @ 7.37 and rest today before Battersea 10k tomorrow... ouch. I feel I've been going well those last couple of weeks and my last 5k indicates that I'm around my pb shape so feeling positive and will give it a good go... but you never now with me and 10ks...

RW Forum Six - Sub 3:30

Posted: 04/08/2015 at 17:11

O4S- it's 'only' 4500m of ascent, it's a bit misleading how they put it on their website.

AA- threshold runs are the worst. Well done!

Chick- 6m @ HMP sounds eeek!

10k/ 5k paced intervals done on a treadmill this morning- ouch. Going back now for some S&C.

RW Forum Six - Sub 3:30

Posted: 31/07/2015 at 14:41

Chick- nice 1k reps!

Barry- very nice steady pace indeed!

AA- you've been busy! Still doing your intervals on a treadmill?

Hill intervals went ok, was supposed to do 7m easy today and rest tomorrow but felt sleep deprived and knackered this morning so taking my rest day today instead. So 7m easy planned for tomorrow and 16 steady on Sunday. 


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