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Sub 18 5k

125 watchers
Chris
Chris
Jul 2024
3:19pm, 16 Jul 2024
1,774 posts
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Chris
And definitely good to put it out there, just remember that when you are in that tough 4th k. Good luck
J2R
J2R
Jul 2024
3:30pm, 16 Jul 2024
5,475 posts
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J2R
Chris wrote:J2R, I have a feeling you are in my neck of the woods. Is it the flying 5k you are doing?


It is indeed, on the notorious Coltishall airfield, where a hurricane always seems to be blowing, however still it might be in Norwich when I set off.
Chris
Chris
Jul 2024
3:52pm, 16 Jul 2024
1,775 posts
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Chris
Yep thats the one I'm supposed to be doing too, I've done the 10k before and can't disagree about the wind!
SPR
SPR
Jul 2024
4:06pm, 16 Jul 2024
45,240 posts
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SPR
Annoying @Chris still time to get better though and might work as a taper. Bit of sharpness lost but fresher legs.

I've got a 1500 tomorrow and annoyingly a bit under the weather with watch data backing the feeling up. Not properly sick so hoping I can run well anyway if I stay the same or hopefully improve.

Race well Sunday @J2R, IIRC your SB is around 18:30 so seems a logical target.
J2R
J2R
Jul 2024
4:20pm, 16 Jul 2024
5,477 posts
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J2R
@Chris , I'll look out for you (if you're still there when I finish!). I've worked out who you are now! If you want to know who I am, ask Chris Bullock or Billy Wheeler or any of the guys to point out the old guy in the Norfolk Gazelles vest called John XXX (strenuously maintaining my anonymity here :) ).

@SPR , thanks. I think I may be capable of it, seeing how relatively fresh I was after the 18:30 and hoping for some kind of boost from the Sky Paris shoes, but 15 seconds is quite a chunk to take off, and wind could be a factor. But I'll try!
rhb
rhb
Jul 2024
10:32pm, 19 Jul 2024
2,307 posts
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rhb
17m50s chip time at Sizzler #3. Pacing was OK, set out gentler than last time and didn't get stitch or fade too much. I finished 30s to a minute ahead of those I was with in the first mile.

1) 1mi - 5:42(5:42/mi) 172/181bpm [980b/mi] 92cal
2) 1mi - 5:47(5:47/mi) 183/190bpm [1057b/mi] 101cal
3) 1mi - 5:44(5:44/mi) 188/195bpm [1079b/mi] 103cal
4) 0.12mi - 38(5:18/mi) 191/192bpm [1012b/mi] 12cal

It was too hot and breezy for a rapid time and anything around 18 would've been a good result I felt ahead of it. With the run there & home it made for a good 9.5mile session overall.
rhb
rhb
Jul 2024
10:33pm, 19 Jul 2024
2,308 posts
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rhb
P.s. Garmin now predicting I'm in 18m53s 5k shape based on current stats. 🤔
SPR
SPR
Jul 2024
9:26am, 20 Jul 2024
45,294 posts
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SPR
Nice work @rhb
SPR
SPR
Jul 2024
12:29pm, 20 Jul 2024
45,295 posts
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SPR
The plan was to do my alternation session of 6400m with 800 @ 5000 pace, 800 steady (last steady 600 then 200 sprint) on Tuesday but there was no set uni session today so thought I could do it today. Was a bit fatigued from the race on Wednesday (1500 PB of 4:23.14 🎉) but thought if I could do it well today that would be a good indicator that my shape is good and if it didn't quite work out, it's still good training and other indicators of shape were good (1500 races, 5000 race and the previous 5000 session). Very happy I did it as had a very positive outcome.

Total time 23:06 which is my fastest for this session by 26 secs and sub 16 average for the 5000 sections, last one faded to just outside 16:15 but I'm ok with that.

1) 0.49mi - 2:33(5:11/mi) 164/179bpm [850b/mi] 41cal 537/650W
2) 0.5mi - 3:17(6:37/mi) 169/179bpm [1118b/mi] 56cal 441/578W
3) 0.5mi - 2:34(5:07/mi) 177/185bpm [904b/mi] 47cal 525/572W
4) 0.5mi - 3:15(6:33/mi) 175/185bpm [1146b/mi] 57cal 453/562W
5) 0.5mi - 2:35(5:11/mi) 180/187bpm [933b/mi] 47cal 519/574W
6) 0.5mi - 3:13(6:28/mi) 179/186bpm [1158b/mi] 58cal 467/570W
7) 0.5mi - 2:37(5:12/mi) 184/187bpm [957b/mi] 50cal 514/568W
8) 0.37mi - 2:28(6:37/mi) 181/187bpm [1198b/mi] 44cal 451/562W
9) 0.12mi - 33(4:29/mi) 181/186bpm [813b/mi] 10cal 622/733W
10) 0.12mi - 0(2/mi) 181/186bpm [6b/mi] 10cal 622/733W
SPR
SPR
Jul 2024
12:59pm, 20 Jul 2024
45,296 posts
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SPR
I realised it's actually slightly over 16 mins 5000 pace rather than under (avg 2:34.65 per 800 Vs 2:33.6 per 800 needed for 16 mins) but that's fine as I think sub 16 is a stretch currently.

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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