Chilly! 🥶 MP section felt pretty good, legs turned over nicely. 2 minute reps were a bit more of a[…]
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Tempo
BAC sharpener session
BAC unfinished tempo sandwich 🥪
(30 mins @ MP, 4×5 mins @ LT)
A little off the pace on the MP section, but it was a pretty breezy morning. Pretty happy with the[…]
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NAZ mile repeats
(10 × 1 mi)
Average 6:04, so a bit slower than the pace I managed for the 20x1k session, although that was on the[…]
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BAC tempo sandwich 🥪
(25 min @ MP, 5×4 min @ LT, 25 min @ MP)
Definitely reached the peak workouts of the plan. And by “peak” I mean bloody hard! Still, got it done, and[…]
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NAZ tempo / steady / tempo long run
Up early to beat the heat, still dark! Pretty happy with that. Tempo pace wasn’t that impressive, but it never[…]
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More laps of Pitchcroft
(4 × 15 mins @ MP)
Happy with that, especially after the poor performance on Sunday. Legs felt strong, and paces nice and consistent. Felt pretty[…]
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Abandoned long run session
(1̶0̶ 5 × 1 mi @ MP)
Dodgy stomach, kept needing to stop, and almost felt like it was about to cramp at times. Didn’t even drink[…]
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BAC session (10 × 5 mins @ MP → 10K) 🥵
Aim was to start at MP and gradually build to something like 10K pace. Pleased with the first six (I[…]
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NAZ ladder fartlek
(4, 3, 2, 1, 1, 2, 3, 4, 4, 3, 2, 1 mins @ sub-LT)
The NAZ sessions begin! Averaged 5:48/mi, happy with that.
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CoP tempo (4 min, 6 × 2 min hard, 4 min “steady”)
Happy with that. 6 mins more work than last week, and faster for both the fast and steady sections.
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