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Feb 2021
7:00pm, 28 Feb 2021
6,699 posts
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Alice the Camel
Great result today GM 
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Feb 2021
7:20pm, 28 Feb 2021
20,076 posts
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GimmeMedals
TY
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Mar 2021
12:33pm, 7 Mar 2021
22,085 posts
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Dvorak
Having logged only 26km of running last month (only four outings, including one fpr entirely on snow) I decided it was time for another 5K. Actually, I decided earlier in the week, but could not persuade myself to run in the cold! Yesterday was still cold, but sunny, so I made it out.
Used a modified existing fpr course: out and back with a double back. Roughly the course of an old railway line. Swapped 800m of double-back hardpack for tarmac and start and finish. Out about three hours after getting up, and a decent warm-up.
Waited for the people and dogs to clear a bit, and I was off! Across the smooth tarmac, feeling good, and onto the new cycle path. Watch beeps for the first km 5:44! Could I keep this up?
Well, one little detail is that within the first 400m, there is a 250m downhill, dropping 11m. Which will be an uphill in the last 400m. So, unlikely. And I have actually started a bit fast (doh! I know) so I have 4 km to, er, enjoy how that feels.
But I settle into some steady running and manage to keep the effort levels pretty high throughout , at a level I've not sustained for quite a while. Around 85% working heart rate over kms 2-5. Unfortunately it clouds over about five minutes in, the breeze picks up, and it's a tacking headwind for the return leg.
The next kms tick by in 6:01, 6:15, 6:26. So I am fading a bit throughout. Hit 500m to go on 27:40. Can I make a final titanic effort for sub-30?
Er, naw. That would be sub-23 pace, up a hill But I actually speed up a little, hitting 181 BPM at the end, and finish in 30:43. Fastest this year by nearly two minutes; and my fastest 5K since a real parkrun back last February. So I am quite pleased
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Mar 2021
1:15pm, 7 Mar 2021
49,594 posts
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Lip Gloss
Yay well done on the effort
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Mar 2021
1:25pm, 7 Mar 2021
19,993 posts
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Rosehip
Excellent Dvorak
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Mar 2021
2:07pm, 7 Mar 2021
20,210 posts
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GimmeMedals
That's a good pace increase this year already, Dvorak! Nearly at sub 30 - well done
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Mar 2021
2:13pm, 7 Mar 2021
3,314 posts
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Evangel
Well done, Dvorak, and thanks for the exciting 'ball-by-ball commentary'! You've got a good benchmark. You'll be able to chip away at that quite easily.
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Mar 2021
2:59pm, 7 Mar 2021
6,769 posts
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Alice the Camel
Excellent effort Dvorak!
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Mar 2021
6:01pm, 7 Mar 2021
111 posts
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lin50
Great effort Dvorak 👍
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Mar 2021
1:36pm, 11 Mar 2021
126 posts
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lin50
Disappointing run today. Ran with a friend who’s faster than me so hoped she would ‘drag’ me a bit, but the wind was awful in mile 2 so I ended up walking a few times. Overall pace under 11mm and 5k time was 34.12. However, I remembered that I did the Project Joker threshold run yesterday so maybe my legs were still a bit tired.
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