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Mar 2011
4:48pm, 22 Mar 2011
141 posts
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Marchbanks
I am quite fussy with races  sorry I shouldn't have said anything lol!! I have put myself in a sticky situation really, have a 10k in 7 weeks on a Wednesday night and a Half marathon I think the Sunday after or ther week after which I would like to PB in as well. So keeping my distance on long runs 12-15 miles and guessing my speedwork... today I done
1) 4:22
Rest 2:00
2) 4:29
Rest 2:00
3) 4:33
Rest 2:00
4) 4:23
Rest 2:00
5) 4:28
Rest 2:00
6)4:37
Rest 2:00
Was recovered after 90 secs
iPLOD did you follow a specific training plan?
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Mar 2011
8:22pm, 22 Mar 2011
23,396 posts
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Hills of Death (HOD)
Is that k reps
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Mar 2011
9:55pm, 22 Mar 2011
142 posts
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Marchbanks
1k reps indeed, I am enjoying having a goal to reach but not sure if I'm going about it the right way
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Mar 2011
10:40am, 23 Mar 2011
287 posts
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SuperDave!
I was always told to aim for 4:10 per k for a 45:00 10k. So its actually faster than your target 10k race pace. Works out to about 6:45 pace i think. Any thoughts people?
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Mar 2011
10:48am, 23 Mar 2011
145 posts
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Marchbanks
Thanks SD I think it's a good safety net to do that actually, it was flat where I done my intervals and the race isn't. I done a 3 mile tempo run last week averaging 6:47 pace per mile and raced a 20 miler saturday so maybe that is still in my legs. There's 6 weeks exactly until race day eeeek
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Mar 2011
10:50am, 23 Mar 2011
23,401 posts
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Hills of Death (HOD)
I believe so SD you should do intervals at 5 to 10k pace (that's current 5k not desired)
We have twonks at my club who run twice a week trying to run intervals as fast as they can and do no other running run everywhere fast, and wonder why they can't perform in races. If only I was their age and had their ability
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Mar 2011
10:54am, 23 Mar 2011
146 posts
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Marchbanks
oh...
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Mar 2011
10:58am, 23 Mar 2011
147 posts
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Marchbanks
Just checked my 5k race pace and you're right, give or take a second
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Mar 2011
7:13pm, 28 Mar 2011
153 posts
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Marchbanks
Ran 44:29 today in training, very happy with that but frustrated at the same time because the upcoming 10k's are quite hilly!
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Apr 2011
4:01pm, 3 Apr 2011
458 posts
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Durham Dawdler
Just missed out at Blyth this morning. I set off WAY too fast and paid for it later. I got a stitch at 9.5k so had to walk it off and finished in 45:08.
I was happy with the PB but gutted that I was so close to sub 45!
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