Amazing time, congratulations, what were the rest of the splits? I assume it was point to point so you didnt have to run back up that hill?
Time for a sub 16 thread! 
Can’t see there being a bus-load of contributors mind
It’s one loop (though it is slightly downhill as the finish goes back through the start for about 800 m
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My nemesis thread. Heading to a flat parkrace this saturday to try and crack it.
Deciding on today’s lunch time session, either hill repeasts or 5 x 1k repeats. I think I’ll do the repeasts and then throw in a couple of short hill repeats to finish.
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Oohh good luck. So many questions …
Where are you heading to? How’s the weather looking? Good field to help out, or will you be soloing it? Will it be on Strava?
Going to go 6 x 1k repeats. Last time I did it, I averaged 3:23 per km
@gingerbongo thanks, it’s on an airfield so the main issue might be the wind! Temp is looks good. Most of the recent results are sub 17 so hopefully there are some people out to play! I think my mate come along although we both have the same bad habit of going out to fast 
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That session says to me that the sub 17 is most definitely on. Weather and how you feel on the day aside.
Back in the olden days when I was that shape, I’d have struggled to hit that session.
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Felt pretty good, average pace today 3:22. I do my intervals around a cricket pitch in XC shoes, so I’m hoping I get a little extra with the carbon shoes 
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16.52
There’s my prediction.
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Can you remember what your recovery was on these 6x1Ks ?
If it is short then yes this puts you in the 17m territory.
Will be interested to see your session this week and then what you do on Saturday. Good luck
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90 second walking recovery. My pacing today was much better than all previous sessions (at this speed) and it was quite windy too.
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Cool, as you say not to go off too hard in that first K. Easier said than done!!!
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Yeah, cap it at 3.20. Keep an eye on the watch. Stay really settled and focussed. Then you’ll find your rhythm and can roll into 2 and 3 quite nicely. As you know, 4 will start biting hard, but less so if you’ve not burned too bright at the start.
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I do my intervals in non fast shoes, I have never (probably wont ever) hit that level of workout. Best I have done is 6x1100m@3:29-3:30 (being paced), relying on the carbon/head for the rest. I have gone sub 17 a few of times, both in a possibly dubious distanced (but close enough race (like a PR 
)) and also on a track where I led a train around.
So IMHO, you should definitely do it, so good luck 
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Watching this thread with interest as I am finally making progress post covid
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Watching also.
In the wake of helping out in the 102 challenge those of us who cycled out with Sean have been asking each other what we want to do with our fitness & I’m bucking the cycling trend in wanting to see if I can recover any sort of running pace. Although I doubt I’ll see 16:** again you guys are inspiring me to see how low I can get before succumbing to injury…again 
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@gingerbongo love the summary, that’s exactly the way I’d like it to play it out!
@YKK yeah I like to do speed work in basic shoes and get the benefit of the carbon in the races!
@leahnp and @Doonhamer - good luck; I know when you’re both fit you’re miles ahead of me so I’m sure you can get back there!
I know the ideal prep is to maximise sleep, but I was out last night and going out again tonight (too early to get excuses in?) However, a positive session on my lunch, went for an aerobic 10k and sandwich in a fast 1k at the end (3:16 + tailwind).
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Fffff 17:30. Course was out and back. First k in 320 but into a massive headwind. I clocked my HR was high in the 2nd k and knew it was over Felt good to give it everything. Hopefully I’ll get another chance before the end of the year. Think I might try longer reps, maybe 3 x 2k at 5k pace with 60/90 rest?
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Over did it… that was probably a 3/km pace!
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Yeah, into the headwind as well… I was trying to hide behind the lad in front but I knew I’d gone too hard so let him go. He was aiming for 16 flat and ran 1640.