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60% WAVA thread

32 watchers
Jun 2020
5:13pm, 19 Jun 2020
3,953 posts
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Kieren
According to the Fetch tool, I am in the club now :)

wava = 61.63
Ran a 5K TT today in 00:22:24

It's my 3rd attempt in as many weeks each time taking 25 - 20 seconds off. I think I've got the pacing pretty much on point now, so unlikely to much (if any) improvement next Friday. It feels good. Next target is sub 22
JCB
Jun 2020
10:57am, 20 Jun 2020
1,300 posts
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JCB
Well done Kieren!
Jun 2020
9:51pm, 20 Jun 2020
9,087 posts
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Watford Wobble
Many congratulations Kieren. Bring on the sub 22. I'm pleased I'm old as I don't have to run so fast.
Jun 2020
2:35pm, 21 Jun 2020
3,957 posts
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Kieren
Thanks. I'm not sure how to train next. This year is the most running I have logged in the last 8 years.



I started in Feb with a Greg McMillan 5K plan on the garmin, then progresses to a beginner plan (red fitness) plan from Jack Daniels which has got me running about 4 - 4.5 hours a week at about 45km. This has 20% ("quality")speed work at lactate threshold

I have a final 4 week block on Jack Daniels red plan so may either progress to his blue plan, which adds more speed work on the quality days but at much harder pacing - like mile pace for repeats. The other option is to try Greg Mcmillain again via Garmin coach for 1 half marathon plan.

I think the 1/2 marathon plan might build up some resilience and I might enjoy the longer runs. Not sure - still, i have 4 weeks to decide.
Jun 2020
2:39pm, 21 Jun 2020
3,958 posts
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Kieren
Split the image as it doesn't display well:



JCB
Jun 2020
4:42pm, 21 Jun 2020
1,306 posts
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JCB
Impressive increase!
Jun 2020
5:09pm, 21 Jun 2020
44,919 posts
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alpenrose
Top work Kieren, they sound like good plans. :)
Jun 2020
5:10pm, 21 Jun 2020
3,959 posts
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Kieren
I had a knee injury that was stopping me from running, so I switched to cycling as that was also easier to fit in as I combined it with the commute. After years of a niggly knee, I finally saw a physio with my expectation to be referred for an MRI, surgery etc, only to be told to do some strength drills, prioritise strength over flexibility and I don't need an MRI. The knee that was "stopping" me running was a lot better in 3 weeks. D'oh!
Jun 2020
8:14pm, 21 Jun 2020
9,088 posts
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Watford Wobble
Well that's a good news story for strength drills Kieren and what a turn around. It will be interesting to see how you now progress.

Oh, is your bike any good and can I have it as your not cycling now ;-)
JCB
Jun 2020
7:11am, 22 Jun 2020
1,308 posts
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JCB
Glad that you have your knee sorted out now! :-)

About This Thread

Maintained by fetcheveryone
A goal thread for those of us aiming to break through 60% WAVA :-)

What times do I need?
Here's a calculator - put in 60, and your age:
fetcheveryone.com/training-calculators-reversewava.php

Help with training?
Try Project Joker: fetcheveryone.com/joker.php
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