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Oct 2007
6:44pm, 10 Oct 2007
198 posts
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parkbench
Went to track for the first time in, I don't know, 12 years or so. Had it all to myself. Did 800m jog warm up. 5 x 800m with 400m jog recovery and a final 400m warm down.
Reps were 03:05 , 03:17 , 03:26 , 03:29 & 03:37.
Not a bad start, I thought 
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Oct 2007
6:56pm, 10 Oct 2007
1,365 posts
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Rach E
Parkbench, That's a good start, but the ultimate aim should be to keep all the reps at the same pace. Also, for a distance such as the 400m, I'd do them off shorter recoveries. I normally have static recoveries for my shorter interval sessions - you're not really gaining anything from the jogs (bar keeping your legs moving).
In your next session, I'd aim for 6 x 800m @ 3:25 per 800m and do them off 60 second recoveries.
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Oct 2007
3:34pm, 11 Oct 2007
11 posts
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pato1967
I have a question regarding intervals - how kn*ckered should I be at the end??
Did my first interval session today - 0.82 mile loop 4 times in between 5:25 and 5:30 with 1min recoveries in between - by the end of the 4th loop was breathing heavily and sweating a bit had another 1 min rest then jogged home (1 mile) had a shower and now an hour later I feel no aches/panes/tiredness/ill effects. I suspect this means that I have not tried hard enough (or for long enough). Any advice out there?
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Oct 2007
7:19am, 12 Oct 2007
199 posts
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parkbench
I'll try that next time I'm down there Rach. Ta.
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Oct 2007
6:04pm, 12 Oct 2007
2,136 posts
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Homer
Not an expert pato...still learning - maybe try posting a new topic?
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Oct 2007
6:40pm, 14 Oct 2007
14 posts
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I did the Kingston Asics 16 miler today ; I laughed when I saw a previous post about blowing chunks as you hit the funnel - how I nearly blew chunks everywhere over the officials at the end !! now I believe it's true, will be *if* I get to this sub 20 5er - watch out at BPTT
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Oct 2007
6:43pm, 14 Oct 2007
2,165 posts
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Homer
A REAL runner then monkey
And well done on the 16 miler
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Oct 2007
6:54pm, 14 Oct 2007
349 posts
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SODIron © 2002
Damn close to running a sub 20 minute 5K this week. 5K in 20m:27s on treadmill at gym...I'll have a crack again next Saturday morning!
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Oct 2007
6:59pm, 14 Oct 2007
6,839 posts
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SparkyMark
Good effort SODIron!!
first 3 miles of 5 miles race - 20:18 today. not bad on marathon legs from last week
sub-4 min k reps here I come
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Oct 2007
7:05pm, 14 Oct 2007
2,168 posts
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Homer
Marathon legs failed me today but it was a HILLY course on muddy trails
Still got a PB but only 'cos it was an old one
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