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The Sub-40-10k help and advice thread

1 lurker | 97 watchers
24 Nov
7:35am, 24 Nov 2021
12976 posts
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chunkywizard
Good going Alun!
24 Nov
9:08am, 24 Nov 2021
161 posts
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Alun
Thanks all, to put it into perspective, the podium places in the M55 competition recorded 34:22, 34:36 and 34:44; in fact the leading W60 ran 39:36, a time beaten by only 5 W35 and W40 athletes.
There were some classy athletes racing on Sunday!
24 Nov
9:41am, 24 Nov 2021
1456 posts
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Daz Love
Well done Alun. Some super strong performances at the event (I had a peek at the results)
25 Nov
8:11am, 25 Nov 2021
1252 posts
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Big_G
Well done Alun. That is great running.

I went along to club last night for their 3x1-mile with 3-min recovery session. I didn't go totally all out and I was pleased with 6:13, 6:06, 6:08 for the splits.

It is the Team Time Trial this morning on Zwift, on what is called "The Hilly Loop", and it is three laps of that. I already know it is going to hurt! Probably not wise to do two hard sessions so close, but it is just how the sessions fall each week. If it was two hard running sessions I wouldn’t do it, but I seem okay with running and cycling.
25 Nov
8:13am, 25 Nov 2021
21285 posts
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Bazoaxe
They are nice mile reps G. I an doing 5 x 1/2 mile reps at lunch and would bite your hand off for that pace.

I have been very careful over my eating last few weeks and as a result have shifted a few pounds but whether or not that translates unto better running, I dont yet know.
25 Nov
9:20am, 25 Nov 2021
1457 posts
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Daz Love
Nice work G.

Baz - You wont be far away from that on your 800s based on your recent 5k times.
25 Nov
9:48am, 25 Nov 2021
21288 posts
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Bazoaxe
yeah, the 800s have been coming in around the 3:10 mark IIRC. Maybe 3:07 fastest but often the 4th and the a bit slower. That has been wind affected and also a slight uphill on the route I have chosen. By the look of it there is no wind today though. Raaaar
25 Nov
11:01am, 25 Nov 2021
12990 posts
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chunkywizard
I did 4x 2mins, 6x 1min, 8x 30s last night and I can definitely feel my speed coming back :-) 5 miles on Sunday will give me a good indiciation of whether I am at. I don't think it will be at 4:00/km pace, i'd be happy with 4:10/km pace, fingers crossed. Details on the intervals in my blog fetcheveryone.com/blog/69441/2021/11/438042
25 Nov
1:14pm, 25 Nov 2021
21290 posts
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Bazoaxe
Stats from 5 x 1/2 mile with 90 seconds rest. OK but should be better. I changed the order from 3 out and 2 back to 2 out, 2 back and 1 out again which minimised the impact of the slight up which fell in reps 3 and 4 today

Despite my statement earlier it was still breezy but it was also absolutely brass monkeys.

1) 0.5m - 3:08(6:17/m) 156/164bpm [981b/mi] 37cal 9.54/11.19mph
3) 0.5m - 3:08(6:18/m) 158/166bpm [995b/mi] 37cal 9.53/10.62mph
5) 0.5m - 3:17(6:36/m) 161/168bpm [1062b/mi] 40cal 9.1/11.59mph
7) 0.5m - 3:13(6:27/m) 162/169bpm [1046b/mi] 39cal 9.3/10.9mph
9) 0.5m - 3:08(6:19/m) 162/169bpm [1023b/mi] 38cal 9.5/10.08mph

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About This Thread

Maintained by chunkywizmas
Help and Advice on how to run sub 40 minutes for 10K.

A Recommended Training Plan: mcmillanrunning.com

Upcoming attempts:
17/12 Rother Valley 10K - riggys99
Any more, let me know!

2021 Hall of Fame:
Big_G 39:52

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