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Aug 2007
4:12pm, 9 Aug 2007
9,586 posts
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Hello all,
Quite liked the treadmill sesh which helped me maintain a uniform pace and HR.
I covered 5.49 miles in 00:45:06 at 08:13 mins/mile and 71%WHR. I know this was on a treadmill and it's probably a little easier, nevertheless I 'm pleased with the session. 
Hellen, The last 400 s sesh I did it was 3x5x400m with 200m jog recovery efforts at 92 seconds. It hurts.
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Aug 2007
4:17pm, 9 Aug 2007
2,018 posts
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Diogenes
I did a sort of pyramid fartlek today. After a warmup 2k I kept increasing the pace by a minute per km then had a 3 min recovery before doing it again. Unfortunately I had left my chest strap at home. Shame as I would like to know what my HR was after the fastest 400m and at the end of my second 4min km
2x5:45 min/km warm up
1km at 5min/km
1km at 4min/km
400m at 3:20min/km
600m at 6min/km
1km at 5min'km
1km at 4min/km
2 more at just over 5 min/km to warm-down
I have absolutely no idea whether that is a useful session or not!
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Aug 2007
4:22pm, 9 Aug 2007
4,052 posts
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Ian
For what it is worth I find that my HR is higher, for a set pace, on the treddy than on the road
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Aug 2007
4:42pm, 9 Aug 2007
1,309 posts
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hellen
D - anythign that gets your HR up to 85% is going to be very useful!!
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Aug 2007
4:43pm, 9 Aug 2007
3,361 posts
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Lumsdoni
Like phoning Vodafone customer services
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Aug 2007
4:47pm, 9 Aug 2007
1,311 posts
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hellen
lums, dont think you can get out of intervals that easily, I mean when running takes your HR to 85%
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Aug 2007
9:56pm, 9 Aug 2007
649 posts
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eL Bee!
Birmingham Rowheath 5K
2 hours before this race, V'rap said - we're running this 5K later
"WE"..?
Oh - OK
So - no speedwork of any kind - no preparation - just get out there and have a blast!
And it was brilliant
YES I went off too fast - YES I got to the point of saying "Turn over faster you Bu@@ers" to my legs, and they refused - NO I didn't quite catch the bloke in the black shirt who was 50m ahead of me at 700m to go - but did get to within 5m of him - YES it hurt - Yes I recovered really quickly and then had a 3K jogged warm down at < 70%WHR - YES, I had a fabulous time
YES - it was a PB
SORTED!
AvHR: 180 (83%)
MaxHR: 195 (92%)
HR Splits: 174(80%)
184(86%)
187(88%)
192(91%)
192(91%)
Oh - did 18:25 - quite chuffed with that!
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Aug 2007
10:02pm, 9 Aug 2007
1,312 posts
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hellen
well done elbee, you must be dead chuffed to get such an unexpected PB, what a bonus to have enjoyed it as well.
did 6 x 800m with 80secs recovery.
was hard work but managed 1 more rep than last time.
overall for the intervals pace was 10sec/mile faster than last time, HR 3 beats higher. Av HR for intervals was 89%
It was odd though because when I got to the last one my legs had really had enough so I decided to put in a bit less effort yet the HR was exactly the same as the previous 4 reps and pace was faster, most odd!!!
got some new insoles which CT recommened for my achilles, wore them for the first time, achilles seemed to be better but then on the last rep they started chaffing on my arch. Ended up having to take them out for the 2 mile run home as it got really bad. Not very nice running back with no insoles- could feel every stone- as I had had to take out the ones which came with the shoe to put in these dr foot ones.
am hoping that the reason for the chaffing was that I hadnt bedded them in properly, prob should have worn them for a 20min run first. NOt sure if it was the insoles which helped the achilles or the exercises finally working.
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Aug 2007
10:36pm, 9 Aug 2007
9,590 posts
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Well done to the Bee
Good work Hellen.
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Aug 2007
11:00pm, 9 Aug 2007
651 posts
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eL Bee!
Cheers hellen and Ian
Will find out how much my legs enjoyed it in the morning
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