Monthly Archives: June 2013

Friday 21st June – 4×7:30 and 2×50

4×7:30 r28 – didn’t do too well on this session last week. Splits were 1:53.4, 1:53.5, 1:56.6 and 1:56.5 then and I nearly didn’t do the last one. So decided to have a better paced effort this week. Target pace … Continue reading

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Thursday 20th June – 5×24′ and weights

5×24′ this morning with 20′ at 70% r18 and 4′ at 85% r26-28. The first couple went OK, but then the HR monitor started doing odd things like dropping from 146 to 66 when I increased the pace to 1:55 … Continue reading

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Wednesday 19th June – 2x5k and 4×20′

More meters today. First session I did for the first time last week and rather enjoyed it. Still as fun today! 2x5K [5:00rest] r22-24 target pace 30’TT +4 (1:59.2 working from mondays TT) 5000m 19:49.9 (1:58.9) r245000m 19:48.9 (1:58.8) r24 … Continue reading

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Tuesday 18th June – 2×30′ and 40′

Morning session was meant to be 3×30′ 70% r18 (29′ 60″ @2k-2 rr), but as I was short on time I did 2×30 30:00 6885m (2:10.7) r19 30:00 8820m (2:11.9) r19 Second session was 40′ 70% r20. Very stuffy in … Continue reading

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Monday 17th June – 30TT PB

Weekly 30TT. Was feeling shattered on Sunday and still feeling tired this morning. Faffed around a bit to delay starting this one. Then got going. Was going to start trying to hold 1:55-1:56 and see what happened 30:00 7811m (1:55.2) … Continue reading

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SAturday 15th June – 100′

Just one session – 100′ 70% r18 with 5×1′ 100% r34 with 19:00 between them. 1:40:00 22,514m (2:13.2) r19 Looking forward to rest day.

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Friday 14th June – 4×7:30 and 2×50′

First session was 4×7:30 [5;00] with a target pace of 30’TT -2, r28 ┬áso 1:53.5 going from Mondays session Race warm up was ok 20:23.0 4600m (2:12.9) r18 Started the 7:30s. First one was OK but legs felt empty, second … Continue reading

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