David
2 Mile warm up and cool down
5 x 1k reps with 2-2:30 sec rest
1) 3:46
2) 3:50
3) 3:53
4) 3:56
5) 3:54
Very hard on the lungs - shins feel much better :)
- Miles:
- 1783 total / 303 in 2013
- Goal:
GOALS FOR 2013 - Sub 19 Min 5K, Sub 40 Min 10k, Sub 1:30 Half Marathon
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David logged 1783 miles.
Last workout about 1 month ago. Help get them back on track!
Entries
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RUN
Workout 5.2 mi
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RUN
Easy 30 mins 3.15 mi 00:30 09:31 pace
Really sore shins after this - throbbing. Going to take 2 days off and a massage tomorrow.
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Nice easy 30 recovery mins 3.25 mi 00:30 09:13 pace
Sore shins today but I think it's a case of increased volume.
Will pay close attention to the pain. Hopefully okay tomorrow.
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RUN
Blyth 10k 6.24 mi 00:43 06:55 pace
Not my best.
Tried to pace it slowly at the start and just couldn't pick it up.
1) 6:36
2) 6:43
3) 6:58
4) 6:58
5) 7:12
6) 7:17
Last bit in 1:23 - this is 5:45 pace!-
Nevertheless impressive splits. You're well on the way to getting back to your best.
about 1 month ago • Like
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Obla 5 mi 00:37 07:27 pace
Felt ok until mile 4 - as you do!
Mile 1) 8:14
2) 7:44
3) 7:15
4) 7:03
5) 6:54Please i got quicker - need to get mile 4 at 6:45 and mile 5 at 6:15 then i can move on! It will come!
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4 x 6 Minute Reps (with 2 min... 5.75 mi
4 x 6 mins with 2 minutes rest
1) 0.91 - 6:03
2) 0.94 - 6:02
3) 0.93 - 6:03
4) 0.94 - 6:032 miles, warm up and cool down.
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60 Mins - Easy/Recovery Run 6.23 mi 01:00 09:37 pace
Ran to HR - Average 147 BPM. Going to try this for my recovery and steady runs. Felt like i was walking during it, but feel refreshed now its done.
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Great recovery miles, David!
about 1 month ago • Like
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RUN
Mermaid 10k 6.25 mi 00:42 06:46 pace
Great course for a PB - not one hill. Was cold and bitter at first but finished quite warm along the sea front. Great course. First mile done in 6:20 and felt fine but couldnt keep the pace up and ... read more
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5 Mile Obla 5 mi 00:36 07:16 pace
Mile 1 - 7:59, Mile 2 - 7:33, Mile 3 - 7:08, Mile 4 - 7:09 (2 big hills) Mile 5 - 6:56
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Nice splits. Nicely on the comeback trail.
about 1 month ago • Like
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David
Nice recovery 5k, David!
about 1 month ago • Like