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26 Jun
5:05pm, 26 Jun 2025
48,080 posts
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SPR
Thanks Brunski. Yes, that's what made it so pleasing, he executed his plan pretty much perfectly. Would love to get the chance to do more tactical racing as it's very different to the PB chasing races. I've had the odd one on track league but sometimes even when the front end is tactical, it's still flat out at my pace. If I entered the Midlands Champs this weekend at 15 or 5 for example, I'm sure it would be flat out due to the speed of the front guys.
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28 Jun
10:11pm, 28 Jun 2025
48,101 posts
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SPR
MK5000 didn't go to plan, was hot and windy. Went with the pacer who was pacing for 16:25, was the only one left with it the pacer from pretty early on. Pacer went for 8.5 laps and once he dropped out, I blew up. I don't struggle with heat from a how it feels perspective but HR tells the tale of the body working harder as I hit 190 on the lap preceding the blow up and on the blow up lap. Went from 16:25 pace with four laps to go to running 17:02 with a couple of 95 sec laps! Did manage to rally to take third in the race but couldn't respond when the winner and second came past. Race was won in 16:43.
I wouldn't have been happy just running slower/ going for a race win today so happy I went for it regardless of the conditions. The only thing is in hindsight the 20:00 race would have been better (mine was at 18:00) as it was cooler at that point and there were more people running around the pace I was targeting.
I'll like to have another go but not sure if there will be another chance to really go for it this year. There's the BMAF champs in August but that could be tactical depending on the standard.
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29 Jun
8:02am, 29 Jun 2025
6,146 posts
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J2R
Hard luck, SPR! Definite satisfaction in having made a proper go of it, though. I, too, cope relatively well in heat, but it still has an impact.
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29 Jun
10:06am, 29 Jun 2025
48,102 posts
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SPR
Thanks J2R.
I think the fact I can reach those higher heart rates in heat is probably why I do relatively well. I ran 16:58 in 2021 in hot conditions where the first 2000 was in 6:41 followed by 3:24, 3:29, 3:24, so a more controlled slowdown and I held high 180s from 2000-4000 and then avg 190 with a max of 197 for the last 1000 in hot but calm conditions. The first 3000 here is very similar HR wise but the combination of heat along with gusts of wind that force you to work harder (acting like hills) when already on the limit (which the pacer protected me from somewhat till he dropped out) was just too much yesterday. 3000-4000 is actually the same AHR (188) in 2021 and 2025, but I slowed down significantly here (3:38) so would have been a lot higher to maintain the 3:17 per 1000 I'd run to that point. Looking at the HR to pace graph, there's a point I'm at 190 at 6mm so just absolutely cooked. Maybe a couple of laps later and the central governor lets me go higher as the finish is close enough.
I definitely want another go at a time this year, hopefully a good opportunity comes along.
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4 Jul
6:17pm, 4 Jul 2025
2,632 posts
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rhb
Sake Sizzler will be Sale Squelcher, unheard of. I'm not in sub 18 shape by a long way anyway so pretty inconsequential 😅
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5 Jul
10:16am, 5 Jul 2025
2,633 posts
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rhb
19.30 last night, I don't think the gains will lead to sub 18 over rounds 3 & 4 in the next month. I'll be back to try again in 2026 😅
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Sub 19 Min 5k Thread
Jun 2025