EN52 - Easy 52-minutes 0.59 IF
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Was meant to do a 1km TT this morning.
Set the watch to buzz at 46s, so to keep me on 1:32 pace.
First 50m and was too fast.
Got to 150m and was struggling to breathe, so stopped.
Decided to do a classic CSS instead.
Probably should have had a bit more rest before the 400m, as got to 300m and had to stop tumble turning as still couldn’t breathe.
2:57 / 2:58 splits
500m drill and then the 200m
Much better paced and was able to push on for the second 100m - 2:52
Bit annoyed with my pacing, but happy with the 200m time
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Did a longer progression run yesterday. Bit like boiling a frog. Started off sitting happily on a lily leaf at 5 mins per km, knocked off 5 seconds each km, by 14km was well on the way to being turned into a delicacy by a French chef.
Doony’s suggestion of using garmin PacePro is both genius and pure evil, there’s nowhere to hide.
The maths suggest I probably slipped in 20 minute 5km for the last 5km, but was dying & 19 minutes feels some way off.
16km was the plan but the ticker said no 200m into the lask km.
Saw a recent max HR of 182… maybe fake news as I didn’t think it went that high anymore.
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Weird Brick session organised by the local tri group last night, three blocks of ten minutes on a spin bike followed by a 1k run.
Not a particularly productive session, hampered by the club insisting on wearing hi-viz and torches so the ‘transitions’ were a faff.
Fun enough, but I wont repeat.
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That is some good going.
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First indoor cricket nets session last night, everything hurts, literarily cant walk
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I hate this, it’s so wrong. One reason I have not been with my club all winter.
Lit residential streets not the Peruvian jungle at night.
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Gym first thing.
Rowing, 2 x 1k, 1 x 500m.
3 x bb military press, db flat bench press, kb deadlifts, side planks.
After the 1st set of each block, wp gto, 2nd set kb thrusters, 3rd set kb goblet squats.
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Friday 4:03 PM - Session Two
5130m (5km) easy to moderate 26:22 – 5:08/km
DIY 90 minutes 
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Did the 21 minute pacing at Parkrun today.
Nasty headwind on half of each lap.
6:45 / 6:45 / 6:36 (but too quick) - felt comfortably uncomfortable
20:54 but had to slow down on a couple of bits, so easily do 20:45 or below on a less windy day and not pacing
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Run in the wind just managed to miss the hail storm.
Best Half Marathon since 2024 (checked → 18th February 2024).
Also today was 19 seconds faster than my Outlaw half from May 2025 (that was a good run off Marathon training)
I’ll try another in a few weeks when the weather is better. Garmin suggests 1h27m52, not chance in hell, even if I added 5 minutes.
Maybe a 1h36 - 37 training run.
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Best half marathon, same day as cranking out 377watt FTP test - impressive! 
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Ha. Yeah, that was a tease before I posted the run. Run threshold is 409 watts btw.
Never really looked into it but given the economy of a bike does that make theoretical run power ball park correct?
PS 374w for 90 minutes on the bike would be nice or even just 9 minutes.
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28 minute parkrun for me this morning, nothing for a lot of you guys, but it was a target I was chasing, started the year at 34 minutes.
going to stop chasing the 5k number now, 10k race booked in June and the Cirencester half in the latter part of the year.
Time for those Carbon Super Shoes 
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What is the date, I might come and do that one if it falls well. (Ill look it up now)
1st November? Might be over exercise and events by then.
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Yeah it was really girm today.
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Yeah November, closed road course, they play it down a bit, but it is far from flat.
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I know a few who pb’d on the course, all the hills are in the first half which may promote proper pacing. But “scenic” and “undulating” would be estate agent speak.
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