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Sub 18 5k

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rhb
Jun 2024
7:24am, 29 Jun 2024
2,293 posts
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rhb
Nice one SPR
J2R
Jun 2024
7:42am, 29 Jun 2024
5,372 posts
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J2R
Great running, SPR!
Jun 2024
8:14am, 29 Jun 2024
310 posts
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Miser
Very nice SPR!

I can only imagine how different it must be running laps of a track to road.
jda
Jun 2024
9:26am, 29 Jun 2024
17,372 posts
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jda
Well done SPR.

I can only imagine how different it must be running at that speed :-)
rhb
Jun 2024
9:29am, 29 Jun 2024
2,294 posts
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rhb
17.57 on the watch at Alex Park Parkrun this morning, not wearing the meta speed either. 🤞 on the official time 😅
SPR
Jun 2024
10:01am, 29 Jun 2024
44,803 posts
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SPR
Thanks all. Nice work @rhb congrats.

@Big_G that's the fifth time I've won a race outright (2 x 800, 1500, 3000 and now this 5000). Technically they aren't outright wins as they've never been the A race so there's always been a faster race. I've also won one B race at 5000 in track league but as A and B race together I didn't cross the line first. 800 and below they are separate races.
rhb
Jun 2024
11:05am, 29 Jun 2024
2,295 posts
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rhb
Thanks SPR.

Thoughts:

Home and stat browsing, my effort ramped up nicely but middle mile I still dropped 10s.

From the (fast) start I had settled into what felt like it could be a good Sub-18 group but they all fell away and the last mile was a solo TT full gas.

Compared to the Sizzler#1 I didn't have a belly full of pasta, it was cool, still and light drizzle so no chance of overheating but the 180deg and 90+deg turns (2 of each) were cautious to avoid slipping. I had left on time not late so had a nice run to get there too so was warmed up nicely.

This effort might slightly compromise this weeks Sizzler but as it is on Friday a couple of gentle runs Tues/Thurs should help get the legs ready for then. Either way sub 18 was my 5k season goal so anything more is a bonus now and thoughts can turn to Abingdon prep.

1) 1mi - 5:40(5:40/mi) 172/180bpm [973b/mi] 86cal
2) 1mi - 5:50(5:50/mi) 180/184bpm [1049b/mi] 93cal
3) 1mi - 5:43(5:43/mi) 184/189bpm [1051b/mi] 94cal
4) 0.15mi - 46(5:05/mi) 190/192bpm [966b/mi] 13cal
SPR
Jun 2024
12:10pm, 29 Jun 2024
44,804 posts
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SPR
You should be fine for Friday, just easy training if you're worried about recovery. I'd always do sprints/ strides the day before a race so recover and then wake the legs up a bit before race day. That middle section will likely be helped by having a good group.

My HR was interesting for my race as it got up to a level then stayed within a couple of beats until the sprint.

Splits in the image are 500m splits which work well given I first moved around 450 to go.

Jun 2024
12:13pm, 29 Jun 2024
2,597 posts
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stuart little
Well done SPR.
SPR
Jun 2024
12:38pm, 29 Jun 2024
44,806 posts
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SPR
Thanks Stuart.

I've put a list of achievers and aspirers in about this thread. Aspirers can be a bit loose and I'll add SBs if people give me them or I can find them later. Anyone that wants to be added to either list, let me know.

About This Thread

Maintained by SPR
Fastest 5k thread on Fetch. For those aspiring to Sub 18 (even if it is a stretch goal/ long shot) or that have achieved it.

2024 Achievers
Brunski @ Hillsborough parkrun 25 May
rhb @ Alex Park Parkrun 29 June
BeeDeeVV @ AVR Westbury 5k (July) 9 July

2024 Aspirers
allmatthew
Gobi
J2R
Larkim
Stuart Little
Windsor Wool

2024 Sub 17 or faster
Chris
Miser
SPR

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Related Threads

  • 5k
  • goals
  • sub
  • training








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