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Jun 2020
5:13pm, 19 Jun 2020
3,953 posts
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Kieren
According to the Fetch tool, I am in the club now 
wava = 61.63
Ran a 5K TT today in 00:22:24
It's my 3rd attempt in as many weeks each time taking 25 - 20 seconds off. I think I've got the pacing pretty much on point now, so unlikely to much (if any) improvement next Friday. It feels good. Next target is sub 22
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Jun 2020
10:57am, 20 Jun 2020
1,300 posts
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JCB
Well done Kieren!
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Jun 2020
9:51pm, 20 Jun 2020
9,087 posts
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Watford Wobble
Many congratulations Kieren. Bring on the sub 22. I'm pleased I'm old as I don't have to run so fast.
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Jun 2020
2:35pm, 21 Jun 2020
3,957 posts
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Kieren
Thanks. I'm not sure how to train next. This year is the most running I have logged in the last 8 years.
I started in Feb with a Greg McMillan 5K plan on the garmin, then progresses to a beginner plan (red fitness) plan from Jack Daniels which has got me running about 4 - 4.5 hours a week at about 45km. This has 20% ("quality")speed work at lactate threshold
I have a final 4 week block on Jack Daniels red plan so may either progress to his blue plan, which adds more speed work on the quality days but at much harder pacing - like mile pace for repeats. The other option is to try Greg Mcmillain again via Garmin coach for 1 half marathon plan.
I think the 1/2 marathon plan might build up some resilience and I might enjoy the longer runs. Not sure - still, i have 4 weeks to decide.
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Jun 2020
2:39pm, 21 Jun 2020
3,958 posts
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Kieren
Split the image as it doesn't display well:
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Jun 2020
4:42pm, 21 Jun 2020
1,306 posts
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JCB
Impressive increase!
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Jun 2020
5:09pm, 21 Jun 2020
44,919 posts
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alpenrose
Top work Kieren, they sound like good plans.
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Jun 2020
5:10pm, 21 Jun 2020
3,959 posts
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Kieren
I had a knee injury that was stopping me from running, so I switched to cycling as that was also easier to fit in as I combined it with the commute. After years of a niggly knee, I finally saw a physio with my expectation to be referred for an MRI, surgery etc, only to be told to do some strength drills, prioritise strength over flexibility and I don't need an MRI. The knee that was "stopping" me running was a lot better in 3 weeks. D'oh!
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Jun 2020
8:14pm, 21 Jun 2020
9,088 posts
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Watford Wobble
Well that's a good news story for strength drills Kieren and what a turn around. It will be interesting to see how you now progress.
Oh, is your bike any good and can I have it as your not cycling now
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Jun 2020
7:11am, 22 Jun 2020
1,308 posts
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JCB
Glad that you have your knee sorted out now!
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