Well I’m changed ready to go but my 10.30 has been bumped to 11.00 but should be out the door by 11.40
I’ll take the phone!
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No target time on any of the machines, was trying to keep HR and intensity out of grey zone.
Row 45:30
Ski 9:39
Bike 10.25
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Last 2 days have been 24km at 4:34s. Really couldn’t be arsed with it. Getting bored of these longer runs now. need to get through this week and next then its the slow down to race day. Yesterday was 8km easy with 10x 100 sprints.
I’m down to have a tune up race this weekend so I’ve had to rejig the schedule round due to nothing be local on Saturday so now I need to get my 29km long run done later today after having a gym session this morning. Less than ideal. Then it’ll be an easy recovery tomorrow and 10k race at Westonbirt Arboretum Sunday. I have no idea what conditions or the course will be like but probably not much tarmac. Also I don’t know how hard to get at it 
I sacked off doing Eton Dorney 20 miler after my calf strain, just seemed bit too risky putting that much load on my body with another 110km training week coming up after.
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What’s the thinking behind the 10km if you don’t kind me asking.
Racing for 35 odd mins after a reasonably heavy week, especially a couple of days after a long run certainly shouldn’t yield any pb type performances.
If you’ve already binned the 20 mile race due to the calf strain. Would a flat out 10km not be even more risky? Especially if its multi surface?
Happy to try and answer! I’m following the plan basically (Pfitzinger + Douglas) from here My P + D (Pfitzinger + Douglas) Marathon training – Daves Running Blog I haven’t read the book but I’d guess its something to do with running/racing on fatigued legs and getting back in the swing of racing, but I could be well off the mark with that. Also the original plan has Thursday and Friday recovery runs, saturday race, sunday 29km long run. Which seems worse to me!
I’m not expecting any PBs, this week is ‘lighter’ than last week and next week.
The 20 miler was gonna be run all at target mara pace. And due to my strain coming from overuse I see greater risk with pace over a longer distance than, blasting 10k. Multi surface, we aren’t talking trail, the Arboretum paths are all smooth hard pack. Think nice new non tarmac old railway cycle paths type surface.
My thinking here could all be totally off so I’m happy for anyone to pick holes in my reasoning!
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Explanation seems pretty rational to me. Just a few things that struck me from your original post. I’m certainly no expert!
I flippin HATE 10kms. 
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I’d rather someone picks something out from what I’m saying and makes me think.
I’ve only done 2 10kms races. 1st was quite a while ago scraped a sub 40 on a minging course. 2nd was this time last year in Split after a late night on the booze and day of white water rafting, final night before heading home and we wander down to the harbour and I spot there was a running event on that evening, manage to get a spot among the 80 or so all croatian runners (most of them doing the 5km) and grab second place with PB of 37:20 and in my ‘holiday’ running shoes. Was a great end to the holiday! So mixed feelings! 
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haha, that’s awesome.
I’ve only ever got close to executing one 10km out of maybe 4 or 5. Unfortunately that was earlier on my running advancement, so i ‘should’ have a fair bit quicker PB. But always seems to totally bomb, even when in decent form. Heat hit me in a couple of them (i’ve since learned i suck at racing in the heat), others the legs just weren’t there.
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The weather made me think of this…
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Keep going
And SMILE for the camera !
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Burger washed down with a couple of pints.
Going to be fairly unproductive this afternoon
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i bet you still get out trotting a 5km at around 8pm!
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Not tonight.
At least a couple more jars on the menu
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Good man! 
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Not too much to report from our trip, couple of runs from PdC out to the airport and back, c. 12k I guess. Fancied running it earlier than I would usually, rather warm for the first at 29C and then warmer again for the second at 35C, quite pleasant really
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Big smile !
Head home before it hammers down
2 hour circuit
Plank one min
12 kg kettle bell squat / raise one min
Repeat for 120 mins.
Static bike … 1 hour personal worst heart rate result… fans are still for wimps…. Ish
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