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Berlin Q or Bust: Road to sub 2:45
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Dubh Geannain wrote: »Comprehensive. Thanks very much.
You're welcome......oh, you were talking to Skyblue I guess.
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Skyblue46 outlines it very good. That's why you often get people giving out about short/long races when they cross the finish line. Races with tight bends play havoc with the GPS. If you have a session on a track when they ever reopen. I ignore the GPS, pre programed paces and all that fancy stuff and just use the manual lap button instead. In fact a simple stop watch will do
You're relying on the mile and k markers to be correct then have often thought about manual lapping, but I'd be certain I'd forget! I would keep an eye on the difference between the watch and the markers. Particularly in a marathon. I'd always have the projected finish distance in my mind when looking at whatever was showing on my watch. I got got caught badly at my HM last month when for the first 10/11 Miles the markers were about about 100m short by my watch distance, only for the race to end up measuring 160m long which fairly burst my bubble coming up to the finish when I was bounding down the last mile thinking a PB was coming 
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Lack of load time patience has led me to steer clear of these parts during the week, but for posterity's sake I shall post my weekly update while it's fresh in the ceann
Tue: 10.4k: 53:30 @5:09/km
Ran into a buddy mid run and was chatting for about 10 mins. Pretty cold afterwards so cut things short.
Wed: 10 Miles: 77mins @4:47/km
Had to reset watch to factory settings as some Spotify related problems left me too annoyed to troubleshoot things! Watch took forever to sync after reset so off I went sans Garmin.
Thu: Session: 25 Min Tempo: 10mins @MP (3:55), 10 mins @HMP (3:46), 5 mins @10kP (3:34)
Stole this off Murph and the Claw. Left the last 5mins at 10k rather than 5k. Decent warm up and cool down. Just under 10 miles all in all. Wore the Peg Turbos for this and they felt really good at a quicker clip.
Fri: 13k: 1:02:18 @4:47/km
Summer came upon us Friday apparently. The 5 or so minutes I spent during this run trying to figure out if it was hailstoning or not, would suggest otherwise!
Sat: 10 Miles: 1:13:39 @4:34/km
Cruising around here. Even went exploring down a couple of bohereens down the bog. Pep in the step with the imminent 5k restrictions boost.
Sun: 28k: 2:03:28 @4:24/km
Some days you just feel like this whole running lark is very easy. Today was one of those days. Had no route, pace or distance in mind when I set out. I let the body decide. Said I'd venture into the Lidl loop and maybe finish out the bog, just for a little change of scenery. Got to the Lidl loop, did one, decided I'd do another....and another...and another....and another! Tunes were good, weather was good, 4:25/kms felt effortless. Almost turned right for a 6th loop and prospective 33k LR, but having taken no water or fuel on board, decided that might be a bit silly, and moseyed home.
121k for the week!0 -
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Mon: 14.1k Easy: 1:06:55 @4:45/km
Beautiful BH Monday trot around the bog.
Tue: 13.1k Easy: 1:02:35 @4:46/km
Feeling great on the last few runs. This nice weather seems to agree with me!
Wed: Was meant to be a rabbit (2meters apart of course) for a buddy's 5k TT in or around 18mins. He tried to get out of it, so I told him we'd do 2 x 15 mins @MP. He ran 2:56 in Berlin just gone and would be my regular training partner, but is coming back to fitness. Ended up getting 10 miles out of him. I told him he should have just done the 5k! 15mins were @3:58/km & 3:57/km. He was a good bit more than 2m back by the end of both of them Felt very controlled.
Thu: Sleepless night and Gillian not getting home from work til after 7 saw me knock things on the head in favour of an easy double.
Fri: AM: 8.3k: 43:10 @5:11/km
PM: 12.1k: 57:56 @4:48/km
Managed to nip into the school for a few hours as Gillian was off today. Afternoon run was beautiful, up around Sheshoon Stud and back over the plains.
Sat: 15 Miles inc 10Mile alternating tempo @ 6:25/7:00 per mile : 1:42:04@4:14/km
With the forecast being sensational for today and ropey for tomorrow, UFC taking place tonight and a crate of Stella in my Utility room, I decided to go long today. My crack coach/good buddy is formulating an interim training plan for me, but he's flat out so it's still floating around in the ether. Hence the slight randomness of my training lately. Hit up AMK for a LR session...2 mins later he gave me 3 suggestions Went with the above and headed to the Lidl Loop in pretty warm conditions.
Splits were;(6:21,6:41,6:24,6:54,6:23,6:53,6:20,6:54,6:21,6:59)
As you can see I clearly had more difficulty with the 7:00 miling than the MP stuff. It was partly to do with the annoying intensity target thingamagic I set on the Garmin for some mystifying reason, but more to do with it not being easy to come off 6:25 pace back down to 7:00min pace. I always felt I was going too slow and the more I held back the harder things seemed to get. The MP stuff was the easiest part. Anyway, great to get that in the bag and keep things ticking over. Stopped at a garage for a can of Coke on the way back. Manna from heaven.
Will amble out tomorrow at some stage to clock up the 100k for the week.
*Sunday Edit
2 Stellas was enough to see me off to the land of nod. Got up and watched the PPV section of UFC live, and as a result was fearful of being too knackered to go on a run later so did a..
12.1k Recovery: 1:02:19 @5:09/km
...whilst listening to a Rewatchables podcast on Gladiator. Might give it a watch tonight, been a few years.
100k for the week off 6 days.
Those scurrilous shots at my character over on the TT thread were quite uncalled for...0 -
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AuldManKing wrote: »I went back to check the TT thread.............
5.15 me b0ll!x.
Sure you've nearly run that in the 1st mile of a 5k.
That level of SB'ing should come with a penalty of 30 secs.
Strava tells me my mile PB is 5:18. Granted that was the last rep of a 6x1mile session, but that's the number I have to aim for. My conscience is clear... 0 -
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Mon: 15.1k: 1:11:46 @4:45/km
Listening to podcasts and realising there ain't no sport coming back any time soon
Tue: 8 Miles: 1:00:38 @4:42/km
Late evening return onto the plains for a little bit. Glorious.
Wed: Session: 35mins steady/5mins easy/3x1k off 200m rec/5mins easy/4x200
Came across this whilst mooching about online. Seemed like a bit of craic. 35mins was referred to as 'steady state'; a new term for me anyway worked out about 5k pace per mile + 25/30secs which came in or around 4:05/km for me. Felt good at that pace although the wind was a bit of a dose at times. Finished up averaging 4:03, which was mostly down to one kilometer when I just lost concentration downwind and next thing I know a 3:50km beeps. After the 5mins recovery I was feeling pretty decent.
Decided to run the km's at 10k-ish pace, probably ended up a little faster @3:28/kms. I'd be doing well to beat 35:11 in the morning so they were a little hot. Made hames of last rep with trying to run through a gate that was locked. Had to walk around and out through another building, so whilst I got 60secs rest, my momentum was completely shattered. Saying that I don't recall how fast they were meant to be, so they maybe they have been at 5k pace.
200s to finish and after first one I got into a nice little stride. Warmed down, bringing the day to about 18k. Still just sort of floating through things, but feeling quite strong and enjoying the sessions, even if they're a bit on the random side.0 -
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Mon: 15.1k: 1:11:46 @4:45/km
Listening to podcasts and realising there ain't no sport coming back any time soon
Came across this whilst mooching about online. Seemed like a bit of craic. 35mins was referred to as 'steady state'; a new term for me anyway worked out about 5k pace per mile + 25/30secs which came in or around 4:05/km for me. Felt good at that pace although the wind was a bit of a dose at times. Finished up averaging 4:03, which was mostly down to one kilometer when I just lost concentration downwind and next thing I know a 3:50km beeps. After the 5mins recovery I was feeling pretty decent.
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Used a lot by American coaches though with no consistency, have seen it range from Threshold to MP depending on the coach in question
Think Ben Rosario tends to use it a lot and tends to mean MP but again that’s at Altitude so prob little higher effort0 -
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OOnegative wrote: »Bundesliga is back Saturday!!! Up the Billygoats!!!
Was in University for a year in a spot about 40mins from Stuttgart and went to a few games. Also went to a Fortuna Dusseldorf game whilst on a stag a couple of years back when they were in the Bundesliga.2. Great spot to go to games. Everything's so straight forward; public transport included as part of match tickets, pints in the ground, safe standing and, most importantly, Currywurst. 0 -
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Thu: Nowt. The sort of day that just makes you despair for everything. The two lads in really bad form, herself in the humour from hell. Not listening to a SINGLE word her Daddy would tell her. Gillian not back from work until late. Cracked the screen on my phone when a certain someone steam rolled over my blistered left toes with a buggy then topped off with a terrible night's sleep.....
Fri: Everyone is friends again now. Had a great morning with the gang, nature walks, art projects, baking. Was nodding off on the couch when Gillian got in early from work. Said I'd head out for a run...
20k: 1:25:09 @4:15/km
Had 10 Miles in mind, but just sort of felt like something longer. Pace was pretty steady and was enjoying it so just did another little loop of the bog to bring up 20k. Head a million percent better afterwards. Great lark this running stuff 0 -
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Swashbuckler wrote: »Haha been a fan for years but haven't watched a live event in a long long time. Kids and 5am finishes don't mix well. Some good times we're had back in the day with a box of beer, laptop, ufc and a bag of chilli heatwave doritos. Long before mcgregor appeared by the way.
It's funny how since McGregor has come on the scene, long time MMA fans sort of have to qualify their credentials my own first live show was UFC 80 in Newcastle, Penn vs Stephenson. Been to most of the UK events since, including bringing 20 mates, some very disorientated/out of their comfort zones, to UFC 89 in Birmingham for my stag 
Also saw Silva-Sonnen I in Oakland in 2010 during a holiday on the west coast of the States. Highlight would be a toss up between Bisping v Silva at the O2 or Bisping v Henderson at the MEN Arena (3 weeks before DCM'16, had about 20 beers I'd say unbelievable atmosphere and definitely the drinkers arena I've ever been in (main card started at 3am for PPV in the US. Main Event was after 5am ) 0 -
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It's funny how since McGregor has come on the scene, long time MMA fans sort of have to qualify their credentials my own first live show was UFC 80 in Newcastle, Penn vs Stephenson. Been to most of the UK events since, including bringing 20 mates, some very disorientated/out of their comfort zones, to UFC 89 in Birmingham for my stag Also saw Silva-Sonnen I in Oakland in 2010 during a holiday on the west coast of the States. Highlight would be a toss up between Bisping v Silva at the O2 or Bisping v Henderson at the MEN Arena (3 weeks before DCM'16, had about 20 beers I'd say unbelievable atmosphere and definitely the drinkers arena I've ever been in (main card started at 3am for PPV in the US. Main Event was after 5am )Swashbuckler wrote: »Shockingly jealous you saw silva v sonnen 1 by they way. One of my favourite mma fights of all time. Good buddy of mine was in Vegas for the leg break v weidman.
King vrs Phillips on the hill after school - circa 1986. Great crowd, superb atmosphere - Kinger took the win in the style of Macho Man Savage.0 -
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Thu: 8 Miles Easy: 1:02:35 @4:51/km
Easy jaunt listening to the Rewatchables podcast on Back to the Future. Great listen, think I'll watch it with the two lads tonight
Fri: 14k Easy: 1:03:30 @4:32/km
Wind blew me around the town and once I hit a couple of downwind kms the pace just naturally quickened and I held a more sprightly pace until the end.
Back on plan now. Floating about was fun but I need some structure. Amsterdam won't be happening, so gonna train hard over the summer and target a few TT's from 5Mile, 10k, 10Mile and HM. Doing a range finder 10k next weekend just to see where I'm at.0
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