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    #242
    smmoore79
    Registered Users Posts: 2,346 ✭✭✭smmoore79


    Sosa wrote: »
    Date|Miles|Ave pace|Type|Weather|Days to Go
    15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
    |5.5|7:09|Aerobic|Drizzly wet night|
    16-02-10|7|7:26|Aerobic|Perfect|5
    17-02-10|||||4
    18-02-10|||||3
    19-02-10|||||2
    20-02-10|||||1
    21-02-10|||||Race Day


    What a morning for a run,absolutely fantastic....
    Nothing special pace wise,planned recovery but 7:26p was the slowest i was going to do in these conditions,have to put the brakes on for the rest of the week now.
    Kilmac is begging for a PB to be set.


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|8|2||4||17


    Wk 1|Wk 2|Wk 3
    52|62|

    What time are ya gona aim for? Your 10m pb was really good goin in any mans language! Good luck all the same, not too long now til the next race..


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    #243
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    smmoore79 wrote: »
    What time are ya gona aim for? Your 10m pb was really good goin in any mans language! Good luck all the same, not too long now til the next race..

    As fast as i can do it,smmoore79...29:33 is my pb


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    #244
    village runner
    Registered Users Posts: 1,656 ✭✭✭village runner


    Sosa wrote: »
    As fast as i can do it,smmoore79...29:33 is my pb


    Do that in 4th gear now. Reckon sub 29 is a cert. At a guess 28.40.


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    #245
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    village runner wrote: »
    Do that in 4th gear now. Reckon sub 29 is a cert. At a guess 28.40.

    Im not letting myself think anything,i'll just wake up Sunday morning,see how i feel and go for it.


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    #246
    village runner
    Registered Users Posts: 1,656 ✭✭✭village runner


    Sosa wrote: »
    Im not letting myself think anything,i'll just wake up Sunday morning,see how i feel and go for it.


    With lent sarting tomorrow will you take the coffee cake home with you vand put in hte freezer until Easter sunday.


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    #247
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    village runner wrote: »
    With lent sarting tomorrow will you take the coffee cake home with you vand put in hte freezer until Easter sunday.

    Cant wait for lent,the body needs a detox


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    #248
    tisnotover
    Registered Users Posts: 1,659 ✭✭✭tisnotover


    Sosa wrote: »
    Cant wait for lent,the body needs a detox

    +1, eating a lot of crap lately, saying to myself that sure i'll run it off, need the break!
    Best of luck Sunday, mite see ya down there.


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    #249
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Days to Go
    15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
    |5.5|7:09|Aerobic|Drizzly wet night|
    16-02-10|7|7:26|Aerobic|Perfect|5
    [EMAIL="17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4"]17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4[/EMAIL]
    18-02-10|||||3
    19-02-10|||||2
    20-02-10|||||1
    21-02-10|||||Race Day


    Perfect conditions and a good session aswell.
    Kept the recovery 0.25m steady...a bit to steady really...the first few were 6:20/30 pace...but got that down to 7:03 by the last one.
    Had planned 8 and thought i did 8 until i got home and checked the watch...ah well keep that for Sunday !

    The intervals finished at 5.25m...i did the last 2.75m in 19:09/6:57p.

    Overall - 8m in 50:40/6:20 Pace

    Not much else now for the rest of the week...a couple of 6's


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|8|2|1|4||18


    Wk 1|Wk 2|Wk 3
    52|62|


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    #250
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Days to Go
    15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
    |5.5|7:09|Aerobic|Drizzly wet night|
    16-02-10|7|7:26|Aerobic|Perfect|5
    17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4
    18-02-10|6.5|7:20|Aerobic|Colder than expected|3
    19-02-10|||||2
    20-02-10|||||1
    21-02-10|||||Race Day


    I was conned by the bit of sunshine coming in the back patio doors.
    Headed out with no hat,or light jacket...and i was fuppin' freezing.

    Anyho...handy run...rest day tomorrow and handy run Saturday morning to bring me up to Sunday in Kilmac...
    Thinking of doing a mile or 2 before i head up Sunday morning...we will see how i feel about that Sunday i suppose.


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|9|2|1|4||19


    Wk 1|Wk 2|Wk 3
    52|62|


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    #251
    Gringo78
    Closed Accounts Posts: 2,120 ✭✭✭Gringo78


    Sosa wrote: »
    Thinking of doing a mile or 2 before i head up Sunday morning...we will see how i feel about that Sunday i suppose.

    Sounds like a good idea....TFBubendorfer swears by it and it makes a lot of sense. It will lessen the chance of injury at a minimum which is always a risk when you are cranking out miles at 5:45?? pace....

    Best of luck on Sunday, you'll be at the business end of things.....make sure you're right up on the front row starting as I'd expect you'll be finishing in the top 10 with a time of 28:xx.


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    #252
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Days to Go
    15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
    |5.5|7:09|Aerobic|Drizzly wet night|
    16-02-10|7|7:26|Aerobic|Perfect|5
    17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4
    18-02-10|6.5|7:20|Aerobic|Colder than expected|3
    19-02-10|Rest||||2
    20-02-10|6|7:27|Aerobic|Beautiful|1
    21-02-10|||||Race Day


    What a morning,absolutely perfect running conditions,lets hope its like this tomorrow.

    Started off a bit fast after the rest day but quickly tailed that back.
    Really looking forward to tomorrow now.
    I always loved the 5m races.


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|10|2|1|4||20


    Wk 1|Wk 2|Wk 3
    52|62|


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    #253
    Speedy44
    Registered Users Posts: 1,285 ✭✭✭Speedy44


    Best of luck tomorrow Sosa, hope the sun stays out !
    Have a race tomorrow as well, although I hear some reports of snow for the west, ideal x-country weather !!


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    #254
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    Speedy44 wrote: »
    Best of luck tomorrow Sosa, hope the sun stays out !
    Have a race tomorrow as well, although I hear some reports of snow for the west, ideal x-country weather !!

    Thanks Speedy and hope you have a good one tomorrow also.


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    #255
    showry
    Registered Users Posts: 1,453 ✭✭✭showry


    All the best tomorrow Sosa, might see you there.


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    #256
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    showry wrote: »
    All the best tomorrow Sosa, might see you there.

    Are you running tomorrow ?
    I suppose you could cycle to and from,nice abd handy


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    #257
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    Date|Miles|Ave pace|Type|Weather|Days to Go
    15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
    |5.5|7:09|Aerobic|Drizzly wet night|
    16-02-10|7|7:26|Aerobic|Perfect|5
    17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4
    18-02-10|6.5|7:20|Aerobic|Colder than expected|3
    19-02-10|Rest||||2
    20-02-10|6|7:27|Aerobic|Beautiful|1
    21-02-10|8.5|w/5:5:40|Race|Perfect|Race Day


    New PB - 28:24

    Great run today,exceeded all expectations.
    I had set Sub 29 at the minimum,over the moon to go under 28:30.
    Still didnt get me top 10 though,dont know for sure but i reckon i may have squeezed into the top 15.
    My pace was steady enough.
    Mile 2 was the slowest at 5:57...dont really know why/how,but it doesnt really matter.

    Splits
    Mile 1 - 5:36
    Mile 2 - 5:57
    Mile 3 - 5:36
    Mile 4 - 5:41
    Mile 5 - 5:34

    3.5m warm up before hand.

    Roll on next Sunday's 10k.


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|10|2|1|4|1|21


    Wk 1|Wk 2|Wk 3
    52|62|54


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    #258
    misty floyd
    Closed Accounts Posts: 1,905 ✭✭✭misty floyd


    Brilliant work, well done Sosa. Just rewards for excellent training.


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    #259
    another world
    Registered Users Posts: 540 ✭✭✭another world


    Great run there. The training´s paying off nicely.


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    #260
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Sosa wrote: »
    Date|Miles|Ave pace|Type|Weather|Days to Go
    15-02-10|12.5|w/10@6:33|Med w/pmp|A bit windy|6
    |5.5|7:09|Aerobic|Drizzly wet night|
    16-02-10|7|7:26|Aerobic|Perfect|5
    17-02-10|8|w/7x0.5m@5:29p|Vo2|Perfect|4
    18-02-10|6.5|7:20|Aerobic|Colder than expected|3
    19-02-10|Rest||||2
    20-02-10|6|7:27|Aerobic|Beautiful|1
    21-02-10|8.5|w/5:5:40|Race|Perfect|Race Day


    New PB - 28:22

    Great run today,exceeded all expectations.
    I had set Sub 29 at the minimum,over the moon to go under 28:30.
    Still didnt get me top 10 though,dont know for sure but i reckon i may have squeezed into the top 15.
    My pace was steady enough.
    Mile 2 was the slowest at 5:57...dont really know why/how,but it doesnt really matter.

    Splits
    Mile 1 - 5:36
    Mile 2 - 5:57
    Mile 3 - 5:36
    Mile 4 - 5:41
    Mile 5 - 5:32

    3.5m warm up before hand.

    Roll on next Sunday's 10k.


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|10|2|1|4|1|21


    Wk 1|Wk 2|Wk 3
    52|62|54

    Well done with the new PB. The fact that your second mile was slowest is not uncommon after the hussle and bussle of first mile it is fairly common to ease up in the fear that the first mile was too fast after this then you properly get back into your ideal running pace. Best of luck in the 10k


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    #261
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    ecoli wrote: »
    Well done with the new PB. The fact that your second mile was slowest is not uncommon after the hussle and bussle of first mile it is fairly common to ease up in the fear that the first mile was too fast after this then you properly get back into your ideal running pace. Best of luck in the 10k

    yeah,i was a bit surprised tbh but not bothered really,i knew i was ok and could push on.
    I was conscious about the first mile,i didnt want to blow up.

    Really happy though,never thought i would ever run that sort of time.
    2 years ago i ran 33:45 at the same race and it nearly killed me.

    The results are up already,those west wat boys don't hang around
    2 runners under 25 mins aswell...they went off like rockets


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    #262
    Krusty_Clown
    Registered Users Posts: 19,502 ✭✭✭✭Krusty_Clown


    Great running Sosa, and congrats on the new pb. What did you take off of the old PB?


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    #263
    tisnotover
    Registered Users Posts: 1,659 ✭✭✭tisnotover


    Cracking time Sosa, fair play!

    Just saw results up there as well, top 15, nice one!?!:D


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    #264
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    Krusty_Clown wrote: »
    Great running Sosa, and congrats on the new pb. What did you take off of the old PB?

    71 Seconds


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    #265
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    tisnotover wrote: »
    Cracking time Sosa, fair play!

    Just saw results up there as well, top 15, nice one!?!:D

    Yeah,but it was tough.
    Nice PB for yourself aswell...well done


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    #266
    Slogger Jogger
    Registered Users Posts: 5,441 ✭✭✭Slogger Jogger


    Great performance! You've destroyed that PB. The trick really is to take a few seconds off to leave room for the next race :)


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    #267
    aero2k
    Registered Users Posts: 1,581 ✭✭✭aero2k


    Brilliant time Sosa, do you have a target for the 10k?


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    #268
    village runner
    Registered Users Posts: 1,656 ✭✭✭village runner


    Sosa wrote: »
    [/table]

    New PB - 28:24

    Great run today,exceeded all expectations.
    I had set Sub 29 at the minimum,over the moon to go under 28:30.
    Still didnt get me top 10 though,dont know for sure but i reckon i may have squeezed into the top 15.
    My pace was steady enough.
    Mile 2 was the slowest at 5:57...dont really know why/how,but it doesnt really matter.

    Splits
    Mile 1 - 5:36
    Mile 2 - 5:57
    Mile 3 - 5:36
    Mile 4 - 5:41
    Mile 5 - 5:34

    3.5m warm up before hand.

    Roll on next Sunday's 10k.


    Med w/pmp|Aerobic|Tempo|Vo2|Recovery|Race|Total
    3|10|2|1|4|1|21


    Wk 1|Wk 2|Wk 3
    52|62|54


    Now you have me nervous. Sub 36 so for next week. Might join you from the off and see how it goes.
    Great time and well done.


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    #269
    heffsarmy
    Registered Users Posts: 911 ✭✭✭heffsarmy


    Congrats on the pb well deserved


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    #270
    dermCu
    Registered Users Posts: 519 ✭✭✭dermCu


    Great time, well done.


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    #271
    Sosa
    Registered Users Posts: 3,209 ✭✭✭Sosa


    village runner wrote: »
    Now you have me nervous. Sub 36 so for next week. Might join you from the off and see how it goes.
    Great time and well done.

    Nobody quite like VR to heap the pressure on,i can't even enjoy today and he's telling me to go sub 36 next week :D
    Just did a quick calculation and thats 5:47p so after todays 5:40p you would say in theory that its do-able...but we dont run on theory.
    I will see how i am next week.

    Thanks for all the commets lads and lassies,appreciated,nice to see the tempos and intervals and pmp runs are standing to me.


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