Erm, it’s vertical and scrambling on some of it.
It’s hell…basically run up the least used steepest part!
For this 
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… and your point is?
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You strap a 13kg backpack on for your next run and you’ll see what it’s like for me 
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haha!
But you’re about 3ft taller than me!
Easy 30 minute spin this morning.
Then spent the rest of the day smashing down chocolate.
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Nice
150 l swim
3 mins faster than yesterday 54 mins but 100000”” x the effort.
Swimming drives me mad sometimes!
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7km road run with hill repeats. I didn’t set out to do them but I don’t think I’ve done road hill repeat session this year, so figured why not.
Forgotten how hard they are and of course they are the opposite to trail repeats where you walk up and walk/run down (at least I do). The road ones are run up and shuffle down.
Was meant to be 10 but I lost count and did 11😅
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I think I need to chuck a few of these in over the next month. Maybe 15k to 20k for me with the middle 10 to 12 at MP. Turning the first half of the mara into a warmup.
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1 HR treadmill @ 11kph followed by 6km outdoors with the dog at super slow pace. Definitely feeling it in the legs this first week back but figure my body should remember and I’ll be fine next week.
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A Wed morning 20km was a pretty solid staple of my training week. I hated them at first but soon got into the groove. Weirdly, when the mornings got lighter earlier, I dropped them when I started to do 35-40km runs on Saturdays.
I do find them useful though and the 1hr at MP that Poet suggested was really handy as well.
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Hi hive brain
What is a good midweek tempo run?
Say I’m running 50km per week and aiming to run a half marathon at 4min/km in 8 weeks time. Would a good tempo run be say 10km starting at 4m30 per km and picking up with 3-4 km at 4min/km towards the end? Or is this too fast / too slow / not enough / too much?
I thought a tempo run should be about 40-50 mins at a steady but hard-ish pace. I use about 20-25 /km secs over my 10km pace. Obviously with a warm up/down.
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I’ve been doing a few 45min+ runs recently with majority at or above MP. To be honest, I’m doing a lot of random running trying to fit it in around life and make it add up to 60km per week, I’m just praying it works out.
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Ran to work with a 4 mile loop to start.
Fatigue from all the running starting to make a real appearance now.
Only issue is I’ve got a 5 mile run home in the ninja shoes 
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That’s largely what I did last year. I had a plan but kept having to adjust, either through job hunting, then work, DIY or races being canned.
I’d say if you can lock that 45min run in above MP and try and get one longer run in on the weekend, the rest just hangs off those pillars.
How far away is your marathon?
Are the tabis cushioned- is there injury risk?
Just asking out of curiosity, zero chance I’m trying a pair!
October 10th - 3 week big block then taper time
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Have a look here @fruit_thief
I always go back to this list from Lauren Fleshman when i need some inspiration. Some good ideas of how to mix up a tempo run.
In particular something like The Rowland, Ice Cream Sandwich & Blazin Raisin,
that or even something like:
WU,
1km at 3.50, 1km at 4.10 (building this up to do 2, 3 sets)
CD
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Good luck. I’m formulating my 14 week plan for Goodwood on Dec5th, trouble is that I have NC110km and Wendover Woods 50mile in there as well, which is playing havoc with block building and recovery planning. 