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Dec 2007
9:39am, 4 Dec 2007
1,240 posts
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EvilPixie
tee hee
well it was helped by Nike altering my shoes to included this stuppid Nike + fing
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Dec 2007
10:26am, 4 Dec 2007
43 posts
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The Jogger
Morning All, went out for a lsr 10 miler was going to do it all at sub 70% pace but after doing the first 5 at 63% it just seemed long and drawn out for some reason so I thought I would up the pace and averaged 78% for the last 5 which seemed better although tough towards the end.
11:46,11:45, 11:55, 11:59, 11:51 AHR138 10:26, 09:39,10:07, 10:25, 09:33 AHR 160 Overall average was 69% but the last half felt better, so sometimes it's good to up the pace in the second half of a long run, well for me, sometimes 
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Dec 2007
10:11pm, 4 Dec 2007
365 posts
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Bob!
Striders Effort Session - Fartlek.
There was no way I could press the lap button for every effort.
Analysis on Training Centre shows that all but the first 2 efforts I went over 169bpm (85%). SportTracks shows that my HR was above 85% for 25% of the session.
Good HR session, could have done with a few more efforts. went out with Malcolms group (the slower group), but was probably 3rd fastest on most efforts.
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Summary
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Distance: 5.29m
Time taken: 00:50:51
Average/Max Speed : 6.24mph / 12.62mph
Average/Min Pace : 00:09:37 / 00:04:45
Average/Max heart rate: 153/182
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Dec 2007
10:19pm, 4 Dec 2007
1,323 posts
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fetcheveryone
Effort Session tonight - 5.42 miles at an average of exactly 8:00 pace (first mile was 8.34 to warm up too), with 75% of my time spent in the 85-95% WHR bracket. Pleased with the result - fastest run for me since pre-Cardiff Half.
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Dec 2007
6:18pm, 5 Dec 2007
9 posts
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Hard run tonight only 2 miles. 85% should be 178 averaged 190bpm 8.47 min/mile. Think i overdid it?. May have to redo max test as hit 196 (previous max) during run and think it could be higher?
Any advice from someone more knowledgeable than me would be much appreciated if anyone has time to take a look
Thanks
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Dec 2007
8:15pm, 5 Dec 2007
1,262 posts
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EvilPixie
:-D
today I did a 4m run at an average of 70%
when I started HR training my pace was 14:30-15 mm
today my average pace was 12:18!!!very happy pixie
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Dec 2007
10:28pm, 5 Dec 2007
80 posts
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Well done EP! That's a huge improvement!
How long has it taken to see such a positive change?
My improvement in pace for 70% WHR has been only very very gradual, which I put down to only being able to run 2 or 3 times a week. Still, it's helped me run for longer distances and my speed in my last race was better than I'd hoped for.
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Dec 2007
7:44am, 6 Dec 2007
1,265 posts
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EvilPixie
features it has taken a while, think I started in May
but between May and Sept I was not sleeping well, gained weight and was an emotional wreck as my grandma had terminal cancer
since Oct i have lost almost a stone (10lb) and I'm in a much better place which I think helps
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Dec 2007
7:58am, 6 Dec 2007
2,284 posts
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Velociraptor
Spectacular improvement, Pixie
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Dec 2007
8:17am, 6 Dec 2007
1,932 posts
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Girlie
YAY! excellent improvement EP
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