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Moraghan Training - Stevie G - RW thread

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LBAC Si
LBAC Si
7 Jul
6:04pm, 7 Jul 2025
353 posts
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LBAC Si
@Sorequads LOL

@stevieg 'Slightly' downhill thanks ;) I keep banging on about this race don't I? It is in Bucks too!
Forrest Jooligan
Forrest Jooligan
7 Jul
9:35pm, 7 Jul 2025
703 posts
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Forrest Jooligan
Brilliant racing @Sorequads & @LBAC Si.
Does NP still qualify for a 5K PB on Po10 then Simon?
I did the Mic Morris 10K back in 2017 in 37:50 when I'd only managed 19:51 at parkrun the day before, then done 14M in the Brecons. It's on Po10 but as a DH course so doesn't count. It drops 600' though. If you take Strava's GAP pace it's equivalent to a flat 40:20 which sounds about right.

Nice one on the results processing @stevieg.

Rose Inn use Rogue Runs kit as both the organisers are in Chepstow Harriers too. We used Webscorer for a bit but then we got a 2nd hand ankle chip system cheap so we use that for the 3 or 4 races organised by our club as well as 2 5K club TTs a year.
Muddyfunster
Muddyfunster
8 Jul
8:50am, 8 Jul 2025
37 posts
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Muddyfunster
Excellent 5k @LBAC Si - I’m also not a fan of race medals. And I know that’s a controversial one!

Well done on the 10k @Sorequads there’s absolutely at least a minute to come off that with a fast course, a taper and getting used to working at the higher intensities.

@Forrest Jooligan I’m afraid like @Sorequads I’m away on my holidays end of the month. Back first week in August. Well done on the parkrun and relay leg double, especially the latter which sounded like it would have reduced me to walking for much of the climbs.

Good luck with Carsington @Curly45.

I’ll do a test of the knee and ankle tonight with my club. I don’t want to miss the 3rd of a midweek series tomorrow. It’s my best chance of a better placing, given it’s a 10k on the roads and I look forward to the ice cream parlour at the finish.
LBAC Si
LBAC Si
8 Jul
1:40pm, 8 Jul 2025
355 posts
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LBAC Si
@Forrest Jooligan Yep still ok for PO10 - I think most go on there, it just wouldn't count as a World Record. Silverstone 10k years ago was short, but PB's are still on there from that race.

Nice 10k @Sorequads Sorry missed the report yesterday, course seems a bit annoying! Well raced though!
Forrest Jooligan
Forrest Jooligan
8 Jul
2:45pm, 8 Jul 2025
704 posts
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Forrest Jooligan
Bit like Telford 10K which has that mad DH dash for the first 500m before settling into the two laps. Just 70’ drop but in quarter of a mile it gets you off to a flyer & you never have to climb it again. Not my official PB course but my highest WAVA by far.
stevieg
stevieg
8 Jul
5:18pm, 8 Jul 2025
662 posts
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stevieg
Think that super fast North Western 5k near Crewe somewhere has about a 40feet drop and counts.
Mile something like 40 feet down, 40 feet up, 40 feet down, something like that!

Off to marshal my lot's 5k event tonight. Feel a bit knackered after the morning split tempo and lunch 3.

Went for 20mins, 2min recov, 15mins.

6.16 x3 for mile splits for 18.48 of it then 6.09, 6.04 for the 2mile splits within the 2.48m or so of the 15.

Made the mistake of not taking the mile splits off or i'd have the exact 20 and 15 average, but pretty easy to estimate 6.16 (!) for the first 20mins then probs around 6.08 for the 15 as the last 0.48m wasn't quite up to the 6.04
Curly45
Curly45
8 Jul
10:02pm, 8 Jul 2025
5,229 posts
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Curly45
Well that didn't go well. Wasn't expecting much and got a stitch so was easing off slightly, then slipped at the turnaround cone and pulled something in my back trying to stay upright. Jogged back in, still scored for the team but very slow.

Nevermind, hot water bottle on the back now fingers crossed not too serious damage 🤞

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About This Thread

Maintained by stevieg
Hi there - this thread started in 2010 over on RW and started as an improvement thread for myself under Moraghan's coaching, through to more of a general collaboration tool and place to share training and long winded race reports.

Thanks to the fetch community for allowing us to move over, and we'd welcome loads of new contributors adding to the thread, as we were definitely running on empty with a small bunch of posters near the end!
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