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Nov 2019
9:34am, 27 Nov 2019
13,500 posts
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Homer
Very sensible
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Nov 2019
11:53am, 30 Nov 2019
5,513 posts
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TeeBee
Started project joker in August with a disappointing 26:54. Did pretty well for 10 weeks but then caught the bug which went into my lungs so was out for 3 weeks. Didn't return to the joker plan as now working with a coach, but did a flat out today and got 25:41. Got to be happy with that 
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Nov 2019
11:56am, 30 Nov 2019
1,464 posts
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Fenland Flier
Well done TeeBee, you should be pleased. I hope you’re over your bug. PJ I do think works well for adding speed. Good luck going forwards.
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Nov 2019
12:24pm, 30 Nov 2019
5,514 posts
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TeeBee
Thanks FF - I am definitely over the bug, and running well, but very slight clearing of throat still required mid hard effort.
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Nov 2019
1:05pm, 30 Nov 2019
31,334 posts
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LindsD
Well done 
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Nov 2019
1:41pm, 30 Nov 2019
13,505 posts
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Homer
Great stuff TeeBee...working well
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Dec 2019
10:56am, 2 Dec 2019
4,579 posts
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The Scribbler
Well done TeeBee.
I managed 3 runs last week so sort of ticked off the Project Joker cards, but I have to adapt them a bit. If I do the interval session in full it would take me over an hour and I don't always have that long to run, so I do a shorter warm up and cool down and 8 reps instead of 10.
My long run this week was 50 mins and my 'progressive' really wasn't to pace but I still got out for just over 30 mins
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Dec 2019
2:45pm, 3 Dec 2019
4,200 posts
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Vancouver Jogger
Something seems to be working. Did week 8 intervals this morning, 5x800m. The pace I ran at today was equal to the pace I did my 400m intervals at on 4th Nov, and because I lost track of what I was doing the 4th interval was actually one whole lap of the football pitch further than it should have been, so nearer a km
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Dec 2019
2:47pm, 3 Dec 2019
4,201 posts
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Vancouver Jogger
Scribbler - I take the view that something is better than nothing. For me, last week's intervals didn't happen, but I incorporated 3 'sprint' sections (of about 500-700m) into a 'general run' that I was doing.
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Dec 2019
4:09pm, 6 Dec 2019
4,213 posts
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Vancouver Jogger
Quickest 5k as a part of today's tempo run was 24:07 - so still getting quicker
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