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Jan 2022
9:52pm, 20 Jan 2022
281 posts
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compartmental
It wasn’t too icy, 8 x 600 ish meters. I think a little slower than last time we did this rep, but I’m half a stone heavier and coming back from illness so I’ll take a few seconds a lap 
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Jan 2022
8:58am, 21 Jan 2022
53,808 posts
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Derby Tup
Tempo was shelved in favour of hill reps. Session was 1.5 mile w/u, a full set of run two up / one back down speed bumps where the bumps are on a hill and seemingly randomly spaced, followed by eight reps of the cobbled Glenlyon street we did recently, c/d
Great session but I’m not walking easily this morning
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Jan 2022
5:20pm, 21 Jan 2022
25,162 posts
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Serendippily
Managed more burpees and got better at lunges and side plank rolls today. No sign of any intervals though
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Jan 2022
7:18pm, 25 Jan 2022
4,439 posts
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bja61
An old favourite tonight - 6x3min with 4x200m to finish. On the least undulating road loop in the village but still struggled for a level pace in the 3s. Had a good go at the 200s, all around 50s ie sub 7min/mile pace which is all I’ve got these days! Best session for a while, and Garmin credited me with some anaerobic effort for the first time in months.
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Feb 2022
10:36pm, 2 Feb 2022
13,379 posts
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chunkywizard
Really happy with my 6x 3m30s, 1m30s recoveries tonight. Felt the strongest I have in ages and I was getting quicker
4) 0.8km - 3:30(4:22/km) 133/139bpm [582b/km] 45cal
5) 0.24km - 1:30(6:22/km) 124/140bpm [789b/km] 15cal
6) 0.82km - 3:30(4:16/km) 137/144bpm [584b/km] 45cal
7) 0.25km - 1:30(6:06/km) 128/144bpm [781b/km] 16cal
8) 0.82km - 3:30(4:15/km) 140/145bpm [595b/km] 46cal
9) 0.25km - 1:30(6:05/km) 131/147bpm [797b/km] 16cal
10) 0.85km - 3:30(4:07/km) 145/150bpm [598b/km] 47cal
11) 0.25km - 1:30(6:03/km) 133/149bpm [806b/km] 17cal
12) 0.84km - 3:30(4:11/km) 143/150bpm [599b/km] 46cal
13) 0.24km - 1:30(6:19/km) 133/150bpm [841b/km] 17cal
14) 0.85km - 3:30(4:08/km) 145/152bpm [600b/km] 49cal
15) 0.24km - 1:30(6:21/km) 138/154bpm [877b/km] 17cal
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Feb 2022
7:40am, 4 Feb 2022
8,497 posts
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TeeBee
Nice consistent pacing as well
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Feb 2022
8:20am, 4 Feb 2022
293 posts
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compartmental
I did get to the club session last night 4x short hills (250m) and 6x long hills (600m). I was knackered, 6 long hills is usually a whole session in itself! I felt good on the downhills, but I do really need to work on up hill. My form is better but the speed just isn’t there yet.
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Feb 2022
9:51am, 4 Feb 2022
53,971 posts
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Derby Tup
I got a PR on a 0.75 mile strava section in the week, on a really windy and poor night for running. I’m putting it down to recent quality work. Parkrun in morning but think I’ll just have a trot round because I’ve a recce of 14 mile part of an ultra on Sunday morning
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Feb 2022
3:25pm, 4 Feb 2022
4,282 posts
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Kieren
8 x 400m for the other day on a nice free track.
I hot all my splits but to walk the first 100m of the 400m jog recoveries.
The plan was 10 x 400m but I forgot to check the watch was charged. Managed to calibrate the watch GPS to the track on the cooldown, so quite excited to see how that works next time.
Top speed is down. Although the effort was sustainable I didn't feel I could go faster.
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Feb 2022
3:39pm, 4 Feb 2022
19,416 posts
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Sharkie
Which track, Kieren?
Some good and varied sessions going on here.
I've blogged (and probably bragged) about my last quality session already so sorry anyone who's already seen that. But I was very pleased with my high jumping at Lee Valley on Wednesday. It took real mental reserves to clear a higher bar than I have for ages - and doing so restored my confidence that I can go much higher.
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