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Oct 2019
5:29pm, 11 Oct 2019
4,827 posts
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BanjoBax
Muttley, I find those days are either surprisingly good or terrible - pleased you had a good one
Nice kilometreage Nellers
Interesting Cats Whiskers, will have to put unstrapped on my to-do list
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Oct 2019
6:15pm, 11 Oct 2019
34,977 posts
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Nellers
Put another 3 x 5km in the clock this afternoon. All fairly easy pace/heart rate. I really hope this training stuff works, otherwise i’m Wasting a lot of time here!😉
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Oct 2019
10:31am, 12 Oct 2019
34,985 posts
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Nellers
Here’s a thing. Just warmed up with 2km unstrapped then 1 km strapped. Put the display in the force curve.
Disappointed that unstrapped my curve was quite jerky. However when I strapped in afterwards for that extra km the force curve resolved interlude into a lovely smooth haystack. It’s not perfect but it’s certainly smoother than I’m used to seeing.
Now for the hard bit: 4 x 3km at tempo pace. This might quite possibly be 3 x 3km but we’ll just see how it goes.
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Oct 2019
11:31am, 12 Oct 2019
463 posts
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Muttley
No wimping out, Nellers. If it says 4 x 3 km, you gotta man up and do it 
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Oct 2019
11:51am, 12 Oct 2019
34,986 posts
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Nellers
Did it. All 4. I’ll upload it to my log when I can stand up.
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Oct 2019
12:42pm, 12 Oct 2019
34,987 posts
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Nellers
So the times for the 3km pieces in that session were:
12:26.8
12:25.3
12:24.2
12:17.2
Plan was to do them all at better than 2:05 pace and I got that done with room to spare. That's an encouraging session at this stage. Next week I'm adding in a Level 2/Threshold session. Well see how that works out.
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Oct 2019
12:58pm, 12 Oct 2019
6,141 posts
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sallykate
Good work Nellers!
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Oct 2019
12:59pm, 12 Oct 2019
34,988 posts
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Nellers
Of course, i’m totally shagged out now!
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Oct 2019
6:05pm, 12 Oct 2019
10 posts
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Craggy
Nice metres as always Nellers, I've got a 4x3k @r18 to fit in plus a 5x 900m, been busy last few days so had a few low metre days. The strapless rowing certainly stops you leaning back too far, and works your core a bit more I think.
First attempt at this month's Cross Team Challenge today which is 666m.
I quit with less than 300m to go @1:36.5 pace, went again 5 mins later and managed 1:38.7 pace, will hopefully get it right first time next time and aim for sub 1:38.
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Oct 2019
11:59am, 13 Oct 2019
11 posts
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Craggy
5 x 900m with 4 min rests today. This is a weekly progressive session that started as 5 x 1500m @5k pace 7 weeks ago, each week the reps are reduced by 100m and the target pace is 0.8 secs faster than the previous week. This was the hardest so far but very pleased to just dip under my target with av pace of 1:46.4.
Horrible weather out today, good luck to anyone venturing out for a run!
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