But you’ll never walk again.
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2 5km PRs last week
Ran 17:58 on Treadmill on Wednesday, however, I wasn’t sure if it was just because Treadmill is faster then IRL. So decided to go for it on my Saturday DIYParkrun effort, Strava Segment 5.07km in 18:19 @ 3:36/km, exactly the same pace as I did on treadmill. There is a Satelite blackspot on the course, so Garmin recorded slighly shorter distance, so overall slightly slower 18:24 for 5km.
take out 32m elevation gain and dead turn and I think 17:30 may be possible
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Not me but the bloke from the running club who is 67 did 19:58 earlier 
, nearly 85% age grade and I reckon he can go a bit quicker with people about!
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You need a -14m elevation gain 
Bloody hell… that is impressive !
Very impressive. Reckon I’d need the “people about” to be Jason Voorhees and Freddy Krueger just to break 27 minutes right now.
Well done that man, hope for us all!
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01/01/21 19:09
09/02/21 19:14 @ 173
Today I did…
18:53 @ 172 (which at 3:47 pace is pretty close to GB’s half-mara pace 
)
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I did 23:30 at the weekend I think 
nearly killed me though 
Hopefully downwards from here.
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Went out for an easy 10km this evening then @Doonhamer effort popped into my head for some reason.
Christ knows why but I had a go. First km went great. 3:38 - then bang, the wheels well and truly fell off during km 2 - think I scraped a 3:59. Managed to hang on for dear life with 3:53s for a 19:20. Absolutely grim. Many excuses up my sleeve but I just died after that first km!
Jan 1st - 19:10
April 8th - 19:20
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First time I have done intervals on the track for 3 months, so was interested to see what I could do.
The set was 3 laps fast as possible, 1 lap slow - 6 times. I added an extra lap to bring it up to 10km. My fast laps were 3:35/km pace, slow laps at 4:15/km. Completed 10km in 18:30, which I think is a very nice pace. My average HR for the set was 162 bpm, which is 85% of my MHR
Its not quite a PB as I did a 37:50 on the treadmill, however, I was pretty exhausted after ZRL the day before. I feel that a sub 37min 10k is well within reach
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17.03 (3.25 pace) this morning with an av HR of 140. Legs are tired with 400TSS racked up this week before the run so think I can get to 16.50 in a month or so.
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There’s another one!
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140???.. that’s my gentle warm up HR!
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Are we still doing this, can I included my trainer assisted 19:31 from Wednesday? Think I’d be about 75% age grading.
If\when parkun’s do restart I’d like to see if I can get to a low 19 without the alpha’s.
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Did a timed 5km with my tri club last night, we set off 30 seconds apart, with the quickest runners going off last. It was a 3 lap out and back course with 6 dead turns (pretty darn flat). Pretty much everyone had it measuring long and coming in over 5.1km. So official time was 20:21, but both watch and Strava have me (just) sub-20 for the 5km, so I’ll go with that 
It’s probably been 5 years since I last did a sub-20!
For the record I wore Zoom Fly 3.
The coach’s 13 year old daughter did ~19:00
13th May: 19:55
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get some fancy Nike shoes and that’ll clear up that little discrepancy! 
Well done though. Nice target to start chipping away at for the rest of the summer now. And dead turns are awful. If youy had 6 of them, i’d say that’s a good 10-15 secs you’re missing out on, as it’s really hard to get back up to speed and, more importantly, flow after stopping dead.
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Cheers, I do have NEXT% 2s but saving those for proper races (/parkrun). Think I want to get the to stage where I’m producing fairly consistent results** and then try them.
** though of course I’d love to be inconsistent by setting a PB every time I ran
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I’ve got a colleague who does this, too.
He’s gone from sub-20 to sub-17 over lockdown and refuses to buy a pair until he’s at the “next” stage.
I’m like “where is that??? Hovering stubbornly at 16:0x?”