Welcome to the New Normal.
It’s your conscience. But I’m going to unleash hell, no matter how the legs feel 
I HOPE YOU LIKE CHINESE FOOD
Nov 19 - March 2020
28 one hour runs @ 12 kph.
1 st one 141 average hr
Last one 126. ( after an hour static bike)
Nothing happened till the 6 th effort, I nearly gave up, it takes time.
Good luck.
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I remember when it was going to be the Parkrun smackdown
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Anyone else up for the ZHQ Champs Elysee race at 13.31? (B)
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Cheers, pal.
I know it takes time and I need to just keep up doing some distance to get used to it.
I’ll be out in the morning doing the same route at the same hr and keep doing that to see how my pace changes.
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That is the way to do it apparently …?!
I ran at the same pace and the hr fell, but a better way is to do what your doing, but it’s very hilly we’re I live and I’m not sure I would have carried to be honest
It’s worth it, 3:30 marathon pace felt like jogging in the end, and top end speed was there in races which really surprised me.
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Were you keeping constant on the treadmill or running outdoors?
Ill give it a go!
Two pan flat outdoor runs that were both 11.8 kms… I was 2-3% slower/ higher hr.
The rest were treadmill
Same mill
Same shoes
Even similar kit
The only variables were me and heat in the gym.
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You’re a star!
Ill give it a go and measure the results 
Hopefully It will Improve 
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This was with the GoPro and Facebook live stream.
We were robbed
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Yep
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7.5k hilly outdoor run earlier, 4:20 minute k’s.
And @Poet, why limit to Cheshire and Derbyshire? What’s up with Staffordshire?
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I’m seriously considering signing up to an event, and actually trying in that event.
Nothing major, just a local low-key half marathon. Mixed terrain with about 650m of elevation.
It’s actually about 7 weeks away, so i’m semi-tempted to actually train for it and run it properly. Clearly i won’t be in magnificent run form, but it should be long enough (if i commit) to get to an alright level that will allow me to run it properly.
The thought of any sort of commitment is kinda scary right now!!!
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Stop fannying about & sign up. What else have you got on?
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Nowt!!!
We love The Roaches.
Even better, combine them all at Three Shires Head 
Shugborough Hall is good.
But Moorlands is closer.
The canal path from Ipstones is nice and easy with the dog, too 
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It’s not even a question of signing up! 
It’s my friend’s event.
Its more getting my brain to sign up to the training!
7 weeks is long enough to give it a tilt & short enough to have excuses.
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30 mins on Zwift. 17km, 136mtrs, 199av watts
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2nd day training with a lower HR.
I’m trying to target training at 148 average and seeing what happens to pace.
5km
37:50
147 average
7:30 per KM
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Managed another swim. Yay.
0715 and only 8 people in there.
Seems like a good time to me.
400m warm and drills
2 x 50m under 40s
4 x 25m under 20s
1km relaxed and easy in 17mins
100m under 1:30
100m mixed cool
The aim?
Sticking with the sprints just the keep that top end tuned up.
I’ll do more of these as I get used to swimming again
The 1km?
I’ve not swam that far in over a month, so just wanted to make sure I’m not stressing my arms too much.
65min IM swim that.
Quick 100m after that endurance block just to see if I could.
Good for races innit.
That final push to the exit ramp to get the blood flowing back into the legs.
Good session and a nice distance.
Aim for three swims next week
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