19:59 for me, lol. Felt easier than last weeks 19:58.
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19:37 for me today, managed to avoid a suicidal first K but it still hurt later 
Can’t complain on limited training.
Bit of a headwind on the way out but a glorious morning 
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The parkrun was on this week, turned up exactly on 9am, but 3 minutes of talking made me not late, was all a bit weird with the start lined up directly opposite to how I’d seen it before, so not much idea where I was going. Absolutely started on the wrong end of massively wide covid start, could’ve saved about 5m of climbing if I’d started at the other end.
Somehow though still made it to the first marshal in first place, floating along nicely feeling good until my HR gets to what a couple of years ago was my threshold, after which I just start feeling crap and it all seems hard work - it’s sort of useful though as I still get to chat at this intensity. Three guys had soon past me and headed off, but I felt there were a few others on my shoulder, so I warned them not to pace off me as I was sure to slow, but they didn’t come round for a bit.
Turned out I was going alright on the flat or downhill relative to others, but any uphill and the gaps opened, I’m getting lazy for sure. So on the long hill and grass on the 3rd km they got ahead and I was down to 9th, not really any more fading and I passed the full canicross set up dog back to finish in 8th. 19:40 claimed (so the exact same PB as @badash for the parkrun but no idea if it was on the same course, this course was faster than the other one I did here I think)
3:50 / 3:40 / 4:13 / 4:04 / 3:53
Actually pretty surprised by the 3:53 as that is uphill too like the 4:13 and I didn’t feel I was finishing strong or had anyone around me for motivation, although the course was short by the garmin so the splits might just be off. It’s not flat/same ground so no idea what a good pacing is for the course.
Did a cool down lap with one of the guys I’d warned not to pace off me earlier, he ran a 18:4x in his second ever parkrun in a 55-59 age group, he seemed to have a bit of a pedigree though in his younger days.
Adding some intensity is slowing helping, still seems to be a fair bit to add unless my max and threshold HR really has reduced, which seems unlikely given how easy it is to talk.
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18:12 this morning, but with gas in the tank.
Equals my 2021 PB and I think is in the top 5 of all time.
No more park run opportunities before the marathon, so might have to just use a local route
Bonus will be it’s flatter, but there’ll be no one to chase
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Per the other thread, lowest ever at 20.03 on a trail parkrun.
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An 18.15 for me yesterday, in the middle somewhere of an 8km tempo+ effort. Quite happy with that.
Need to find a Saturday morning where i’m free, and the wind is down for a crack at a Parkrun soon.
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I hate you 
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Sorry @Poet
3 x 1km on, 1km off session
5km (3 x ons, 2 x offs) in the middle of that was 17.43
I keep saying it, but I need to test this out on a proper 5km.
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I have no idea what any of that means?
I’m doing 1 beer on, 1 beer off.
Repping them in about 18 minutes on, 12 minutes off.
Then when I’m getting drowsy, I’ll take a Co-codaMol or two, washed down with a Nytol and it’s night time.
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I stuck a couple of sub-4 kms at the end of my run yesterday; about as close as I get to running a fast 5k these days 
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A new all time PB of 19:18 for me today One week away from London marathon, what could have gone wrong?!
Props to @JibberJim who made me dig really deep from the gun. Having seen his pacing strategy the other week, I did let him go a bit at the start, and he put in a dig right at the end to make sure I was giving 100%. Think I paced it pretty well (3:43, 3:44, 4:03, 3:54 & 3:51) given the course has a hill in 3rd and 5th kms and lumpy grass in the 3rd km (and a bit in 1st & last).
Jim, to answer your query from the other week this ‘temporary’ course is definitely a bit slower that the one I set my previous PB on, as I guess it’s added almost 800m of lumpy grass. The other course is entirely on paths.
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Nice
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Well, you maybe had too much left at the end, as you responded to my sub 3min/km pace across grass with 100m to go by passing me, could’ve maybe run that sprint out of your legs earlier and got a 19:15 or so!
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I didn’t collapse to the ground or throw up, so maybe you’re right, must try harder! 
I think my watch loses GPS under the trees, reporting slow/no pace and then over compensates when it gets signal again, so I take some of the paces with a pinch of salt.
Annoyingly on the ‘normal’ course the lack of GPS makes Strava assume I’ve cut the corner and then I never get a full 5km recorded.
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You’re almost certainly right about that, I doubt I was going that fast, but I certainly did accellerate twice at the end when you came back - although I was actually surprised you hadn’t caught me earlier up the hill.
Oh, and I’ve not had 5km recorded on that route either time I’ve run it, although I see you did.
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Great running!
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Last minute decision this morning to go down to Exmouth for the Parkrun. Weather was horrid so I gave Mrs GB my Sunday am slot to ride, as she’s not been able too do anything all week.
Not quite sure why I went as it was howling with wind and pouring down. A clue may well have been the 50 odd kitesurfers with massive grins on their faces rushing into the sea!
Wind was mainly cross of varying degrees, but gusts were strong enough to literally push me across the pavement on numerous occasions. Also had that situation where you’re in the land phase of the stride and the back leg gets blown into the standing leg. Nearly stacked it twice!
Unfortunately the weather meant a weak field. So gun to tape victory 
for me. Which isn’t conducive to a fast time with nobody to push me at all. Actually think I started too conservatively, as I wasn’t sure of my form and the impact of the wind. Ended up with OK splits. Probably didn’t really dig deep enough, it’s been a good couple of years since I last raced a 5km.
Ended up with a 17.19 I think. So pretty chuffed with that off 30km a week running average this year (pretty consistent, no huge outlier weeks - max has been 52 I think).
Pretty sure with better weather, some genuine competition and actually trying harder a sub 17 is in reach. Whether I’ll be able to test that this year or not is another matter.
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I hate you
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Great running GB, funkster will be having palpitations seeing that HR
Would be good if you could do a few more and see if there’s any progress, I improved over 3-4 weeks to find a bit of form.
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that hill just before 3km looks brutal
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