Teknik


Latest posts by Teknik

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2016 Marathon Training Thread

Posted: Yesterday at 21:22

NP good 10 miler in the sun

yellow PB ! and nice v40 win too

Stewart well done on the 10m and 40m for the week

Michael fantastic running, well done indeed 

NN sounded like a hard relay race, well done, congrats on the silver

Ollie 36:50 ! Cracking pace

Stuart nice pace for the 15m, hope you got some sleep

Cal PB, glad you got it sorted

HM sorry to hear that, best wishes

Dr Dan lol, well done on the swim

Sub17 nice training, well done and good luck for Saturday

OH glad you made it back after an epic week; nice recovery run

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Just a short shopping jog plus some strides for me.

Heart rate training

Posted: Yesterday at 19:44

Thundercat 45 to 60 mpw should be enough to make good progress - so the hard days must be interfering, as I said, with your aerobic improvement.

Having said that, if you were running faster than 5k+3 at sub75% max then the current pace must be the result of the illness.  Plus your real max might be a few beats higher than 191 (I only max out on 400 repeats).

I'd stick to 8:20 to 8:30mm for the bulk of the week, and wait for the HR to fall through 75% or lower before speeding up.

By way of illustration, I've been doing HR training for a couple of years, and when fit, sub75%max for me is about 5k+2' (for long runs) and 5k+90" (for say 5 miles).

2016 Marathon Training Thread

Posted: 22/05/2016 at 17:33

Cal great running - hope the organisers get your time sorted.  My Garmin always reads short in London - too many twists and turns in the shorter races

OH never mind !  A great week's running

yellow I hope the 5k went well

Stewart nice easy 4

Ollie I didn't spot you on the telly...

sub17 good luck with the plan

HM thanks

MG nice sunny 6 this morning

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Just another easy 4.3m for me this evening - 44m for the week

 

Heart rate training

Posted: 21/05/2016 at 20:57

Hi

You'll find, in the early stages, HR training is incredibly frustrating: You're not used to running at such a relaxed HR, so the pace you need to stay under 75%max is miserably slow.

I follow the Hadd regime, and that suggests you should run no slower than your 5k pace per mile +3, i.e. 8:30mm for you: After a few weeks you should expect sub 75%max to be quicker than that.

But, you say you've been doing this since Xmas, so something else is wrong.  I can only think of 2 reasons - (a) you're not running enough miles at an easy HR and /or (b) the tempo and interval sessions are hindering your aerobic improvement.

HR training does work if you pile on the miles. 

2016 Marathon Training Thread

Posted: 21/05/2016 at 15:34

Stewart well done on the intervals with the club - we all do it!

HM thanks

Ollie well done on the easy running (and watching)

yellow nice easy 3, good luck tomorrow at the 5k

NP great parkrun time, hope you get better weather soon

OH well done, great running - and at 2-2 is it all over?

MG nice parkrun time and good 6m at the end too

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Just an easy 4m here

2016 Marathon Training Thread

Posted: 20/05/2016 at 15:45

Michael nice 5 + 5, good luck this weekend !

yellow lol

Dr Dan nice set of stats

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4m recovery jog this lunchtime - very stiff legs but hammy seems ok

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Revised race list

20/5/16  Run Exe 4k relay  Night Nurse
21/5/16  Parkrun  yellow52
21/5/16  Cape Wrath Marathon OH
22/5/16  Keswick Mountain Festival 50k Trail Ultra   Michael Griffiths
22/5/16  Great Manchester 10k  Olliepop
22/5/16  Clapham Common 10k  Cal Jones

OH !

2016 Marathon Training Thread

Posted: 19/05/2016 at 21:57

yellow well done on the recovery run and gym yesterday; sounds like a nice place you've found in Copenhagen for the 5m.  Good luck for Saturday's debut!

Cal fingers crossed you've dodged the lurgy; nice early 4m and well done for getting the strides in

Ollie well done on the 5m

OH nice day 3 report and well done on the beach run

Dr Dan great racing - nice WAVA too and Po(10) PB

NP nice swim and trail run plus strides - what weather !?!

NN thanks and good luck tomorrow.  Oof!

Stuart that was a fast 10k for a training run! Nice finish...

MG nice fast 600 session - great pace

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9.6m tonight including warm up and strides, and a park session with the club - 3 x 1.25m ish @ LT off 60s and 2 x 400m @ 5k off 90s - should have been 4 x 400 but the left hammy was aching again so I decided just to jog the 3.5m home to the flat.

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Upcoming races

20/5/16  Run Exe 4k relay                                          Night Nurse
22/5/16  Keswick Mountain Festival 50k Trail Ultra   Michael Griffiths
22/5/16  Great Manchester 10k                                 Olliepop
22/5/16  Clapham Common 10k                                Cal Jones

plus a Parkrun debut for yellow on Saturday and whatever torture is left for OH at Cape Wrath.  Good luck peeps

 

 

RW v Fetch June Running Challenge

Posted: 18/05/2016 at 21:42

Welcome back Jason

2016 Marathon Training Thread

Posted: 18/05/2016 at 21:37

OH well done on the 2 Lochs race so soon after the Half PB, and good going on the race today - sorry you're 2-1 down !!

Ollie nice 5m run and 5m walk, and well done on today's 10m

Michael nice 8m trail run

yellow nice set of intervals, a tough session

Stewart well done on the intervals, always tough this time of year, and nice easy 5 with JS.  Well done on the 8m tonight -  I got back for the second half...

NN hope you're ok

HM thanks

NP 40 minutes handicap !!!  Nice splits and well done on the swim and forest run

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8.6m tonight with 7m at MP with the club - felt fine

2016 Marathon Training Thread

Posted: 17/05/2016 at 18:07

Tricia well done on the treadie recovery run

MG nice team result, and well done on the pace

Cal well done on the tempo run

OH good XC running, well done

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Ran out of time for a long commute, but I did manage a MLR of 11m - explored a canal path then ran along the Embankment and through Hyde Park.  A bit hot, but happy with the 8.33mm pace and sub75%maxHR.

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