The tempo run just before the intervals was 151bpm @ 4:27/km, the tempo after was 149bpm @ 4:19/km
so the second tempo was faster, with a lower HR.
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Out of interest, what was the recovery on the 200s? And what was the goal of doing 200s in the first place?
Our club has never done a session of 200s before. Although a new coach joined in the past 12m and heās created a new, additional Monday track session, and the first session of that was 20x200 last week. Itās apparently going to be multisport focused come the spring (currently complementing our standard Tuesday track and Thursday tempo for early season marathons)
Iāve not done any of the Bolton courses, but I can tell you that Outlaw isnāt paved with silky smooth roads! I seem to remember there being quite a lot of tight slow bends on poor surfaces; the faster descents were pretty straightforward, but one was very prone to wind (fast A road that joins the loops). @Poet will be able to comment way better than me.
The recovery was 100m slow - I dropped down to about 6:30/km pace
Itās the first time that we have done this set, so not sure exactly what the purpose was. We have been doing some VO2 max work recently: last week was 8 * 600m with 200m recovery at 3:40/km: strangely, I found that the 200m were harder.
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Closed roads?! 
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A group I used to run with did something similar, 8x1min followed by a threshold paced block. He explained that the fast bits were just there to tire the legs out and train holding threshold whilst fatigued e.g. back end of a race.
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Yeah iāve done a similar session for that reason.
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Did that one a few weeks ago, canāt remember exact details, but was a load of fast 400ās 10s/km below 5k pace, followed by 1000m at Marathon pace, followed by 800m flat out. The idea was that the 800m flat out would help to calculate the threshold pace. I got a saw some improvement in my threshold from doing this
The set yesterday was tempo before and after, so around 15s/km slower than my threshold
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Outlaw course is/was short by about a mile.
The lake part at the start is a godsend - you can spend 4km faffing around to your hearts content. Pan flat and no cars, so is a great opportunity to get your breath back, get some nutrition on board and adjust your shoes, etc.
The A52 part out to the loops isnāt great, neither is the slight rise through the small village of Radcliffe-on-Trent. Slight undulations over to the main junction to join the loops.
The loops - fine.
The roads are just normal British roads, I remember it being flat (with the exception of Oxton Bank, which is fine) and relatively fast - the old A46 part being a particular highlight.
The road through the hall wasnāt great, but, if you knew about it, took your time and didnāt charge through it like a lunatic, you had nothing to complain about.
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Looks like iām finally getting some consistency in. I have almost 6 weeks at around 50km/ week now. This week so far has been 14, 15 and 16km runs. Couple of days off now. Slowly, slowly catchy monkey.
My Runalyze CTL (donāt lknow if it uses a different algorithm to TP - @stenard ??) is gradually growing, now sitting at 83. Though i suspect itās somewhat out as my wrist HR has been under reading by a fair amount, and my zones on strava havenāt been totally updated (though theyāre probs not miles out). Hopefully they just about cancel each other out, but the point is iām steadily increasing the overall load nice and slowly. Feeling much better when running, but also feeling the aches, tightness and tiredness from running. Achilles is a little cheeky in the mornings, but seems to mostly settle down - though the discomfort also wraps around my ankle. I think this is related to my post ultra ankle injuries - bloody football giving me ankles of glass!!! Will have to monitor that and continue the styretching, rolling etc
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Iām smashed today.
Iāve ran 60km in the past seven days.
16 hours in ten days, which was my last rest day.
I had an hour on the turbo pencilled in, but I think Iāll prep a nice supper instead.
(Iāve also allowed permission for my Apple Health Data to sync to Training Peaks via a third party appā¦turns out walking 10-15km per day with with dog is ace for CTL )
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Iāve not found a way to sync steps from Garmin Connect. Iād only want to do it as Training Peaks would make it easier to see the data, but I wouldnāt want it impacting my CTL tbh
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If you walk a lot though it probably does have a reasonable impact. But by a lot i think that would have to be a lot. If i donāt run, then i barely move in a day with my desk job.
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I upload any reasonable length walks as āhikesā now on my Garmin. Iām also recording my āBergen runsā carrying weight as hikes, so it doesnāt skew my Run VO2/CTL.
That said, itās all in the bank, so should I really GAF.
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HealthFit app by Stephane Lizeray for iOS.
Not sure about Android.
A dog walk is 3-5km, three times per day.
All of my weight and HR Data is also now auto loaded into TP once a day, which is cool.
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Hardened Tech minded top of the tree age groupers usually frown at this sort of session.
Or at best say the time could be used more effectivelyā¦ there probably right.
One of my 10 challenges this year is this in 5:30ā¦ that matters to me as much as some race results ā¦!
Iāve used these machines for decades and know them inside outā¦ #beatyesterdayā¦ as I age I try and get as close as I can to a much younger, fitter, faster Mungo.
Holding aero is probably my best strength, Iām a plank fanatic and have increased my poor flexibility this year, pity my power is poor and downhill even worse still Iāll keep triing!
Hope the KQ plan is working out
So we can run faster than the zombies init.
Itās not the road surface
My new secret weapon tubs should sort thatā¦
Plus in a race I seem better than most in remembering to ride in the middle of the road ā¦ not weāre we always ride when thereās cars about.
My descending is costing me huge timeā¦ but if it was easy it would be called Golfā¦ or football
Golf is definitely not easy. Maybe when I was younger, but trying to play to my old single figure handicap nowadays is much harder than a sub10 