I use All My Life and The Pretender (both a little speeded up) in my DJ sets to mix with drum and bass - nice 178-180 bpm and a great cadence for running
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Nice. I think I just snuck under 3hrs, 2.57 or something.
Horrid you say @Mungo2?!
I did some run speed work. First time in a long time. And yeah it showed! Iāve no speed endurance at all, they wiped me out. Chest was tight, but donāt think legs had much to give either! 
Managed 4 x 800s off 2 mins rest. Gps gets a bit wonky on the cycle path under the trees where I did it.
Looked like the downhill reps were at 3.05 & 3.15 pace. Uphill ones were 3.40 & 3.28 (I think the first one was likely quicker than that, although it did have a fair bit more elevation). I flippin died within 2 reps, pretty bloody pathetic! . Hung on to do 2 more though.
As with my last quick session at the start of Jan. Despite wanting to die at the end of the rep, within 60 secs of recovery I was moving well enough at like 4.15 pace.
So I seem to be holding this base fitness level that gets me by. But in massively lacking speed, speed endurance and strength.
Time to get a bit more serious I think. Serious about what Iām still not sure. Coming under fire from all my mates for being flakey and not committing to anything yet, as they all dial in for their races or challenges!
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Iād budgeted for 7 minute laps, but was about 20W more powerful than I thought
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How often are you running?
Psychologically the way the treadmill forces a continuous speed rather than allowing you to choose can make it seem harder than it is - same for Erg mode on the bike if youāre not up for it.
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3 times a weekā¦ outside. Coz every time I try the treadmill I feel proper cr@p.
Erg mode comparison is interesting.
Treadmills are awful. Period.
I like them for intervals, but thatās it
My mate is leaving me for dead, heās younger, keener and far more intelligent !
In real runs outside, however his treadmill, ( Ā£1100 ) in a sale gives him times flat out, that I 10000% know I can beat.
All my best times have come on a treadmill at 1%, some people are much faster outside, long runs in particular are all about mental fortitude.
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Intervals and tempo runs for me, I like getting a consistent speed going which I struggle with outdoors.
It takes me a week or two to get back into treadmill running but then I enjoy it as much as outdoor.
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Oh boy have I been neglecting my calves!
Just did 15 mins of massage gun on the calves alone. Ouch! 
That was way, way overdue.
Need to get more disciplined on that front if I want to build to something this year.
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Friday: steady 6.5k treadmill run
Saturday: 55 mins S&C, as 3.5k row, followed by 2x0.5k. Then bridges, squats, military press and side crunches.
5 
last night, day off today!
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Iām exactly the same.
I can genuinely run over a minute a mile quicker outside than the treadmill.
Andā¦ thatās all treadmills, not my configuration.
Iām sure you can read about heat, air flow and forced pace, but it really improves the fitness!
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I enjoy running on a mill, especially for intervals. Find it a lot easier too. Something about the way that once you have set your speed, you just need to keep the legs turning over. I find running outside much harder. Intersesting that people experience this quite differently.
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I dont hate the treadmill or love it. I just use it if one is available and outdoors isnāt an option ( like my previous role with a gym at work)
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No room to hide doing intervals on a treadmill and a great way to measure progress with external factors confusing things
Without being able to travel for exercise also means I can get some proper hill intervals in - would much rather be doing some proper hills mind - roll on March 29th
10km easy test run at 5.44 pace. I felt like i could have gone longer perhaps but definitely not faster.
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For SDW 100 longer is all you need to focus on 
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Right will try next interval session on it. Then try and use it weekly to see if it helps wherever I run.
Iām thinking if I canāt run longer at the moment, get out and do some dedicated walking vert on āmy hillā. Drive there and drive back.
If I canāt go long, get high. 
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