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04-07-2012, 11:46 AM
FYI did my 10x400 this morning. All at 73-75s. Was a little windy so not quite as easy as I would have hoped, but legs felt reasonably elastic.
Also have managed to get down to just <78kg. Was almost 81kg when I ran my 2k's 10 days ago.
05-07-2012, 07:09 AM
wow .. you bouncing back quite nicely
do try to restrain yourself  good luck for the event this weekend TheEd
08-07-2012, 06:00 PM
8th in The Paris Triathlon today.
Really pleased with the result, particularly considering I lost some serious time to a race organiser balls-up! (see below) Swim: disaster. Race organisers decided to start the race before I was even in the water. So lost over a minute on the leaders & had to swim through 1000+ people to catch up  Bike: Missed the front bike pack due to the swim mess-up. But really pleased to have blasted a 59min 39k, more-or-less on my own. Run: 8.5k (100m+ ascent) run in 29:10. So thats <34:20 10k pace  . Definitely happy with that after the hard bike.Next race is a hilly half marathon on 29th July. Just enough time for another cycle on the programme. After that its UK south-east regional tri-champs on 19th Aug, which is a key race for me.
09-07-2012, 10:09 PM
nice going Jamie .. now don't make the same mistakes
give yourself some decent recovery and stick to the same tempo and pace work for now any thoughts? TheEd
10-07-2012, 07:44 AM
Agreed. Have been eating everything since the race and only did a really easy hour run yesterday. Will do the same today & 30min jog tomorrow before kicking off with the 2k's on Thurs.
As you say, I'll stick to paces for now. Only difference being I'd like to be under 17 on my paced 5k. Will aim to maintain 6:50's for 2k's and 3:15's for the 1k's. Cheers, J
10-07-2012, 08:28 AM
don't over stretch on the 1k pace
consider starting at 3.20 and then drop to 3.15 the last 2 or 3 of the session rather create a positive effect than a reverse 3.20 is still sub 17 .. Cheers and enjoy TheEd
10-07-2012, 09:48 AM
Ok, will start at 3:20 on the 1k's and look to push on to 3:15 if still feeling strong in the last few.
Thanks! Jamie
10-07-2012, 12:58 PM
great stuff Jamie, trying to reel you in a little as it seems you edging towards moving to a new level if you can keep everything balanced
cheers TheEd
12-07-2012, 05:36 PM
5x2kR90 (Track)
6:45 6:47 6:46 6:48 6:43 Weather: light rain, windy (8mph) Weight: 78kg Awesome session this afternoon. Loose and elastic from start to finish. Felt completely in control & like I was fully recovering during the 90s rest intervals. I love how everything else in the cycle feels like it's going to be a cinch when you nail the 2k's. Bring on the 1's next week! (before you say it, yes I'll hold them back to 3:20's) |
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