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The sub-17/18 min 5k thread
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Mungo




Joined: 29 Sep 2016
Posts: 391
Location: Preston

PostPosted: Fri Mar 02, 2018 8:30 am    Post subject: Reply with quote

Pom
Running in the snow is not for me!
I bet it's hard work.
My next treadmill run is at 10% for an hour.
It will be slow!

Have a good weekend,tri talkers do what you can but stay safe in this crazy weather.
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jibberjim




Joined: 15 Aug 2008
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Location: Kingston

PostPosted: Fri Mar 02, 2018 9:08 am    Post subject: Reply with quote

Mungo wrote:

My next treadmill run is at 10% for an hour.
It will be slow!


https://www.youtube.com/watch?v=PBNQA3DkGAs

?
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PCP




Joined: 13 Oct 2012
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Location: Manchester

PostPosted: Fri Mar 02, 2018 10:14 am    Post subject: Reply with quote

I was doing 3.5 min efforts on the TM @ 10% this week and it is really tough. I can't imagine doing an hour at that.
Are you training for a mountain climb?
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Mungo




Joined: 29 Sep 2016
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PostPosted: Fri Mar 02, 2018 10:27 am    Post subject: Reply with quote

Pcp
I've done that session for decades.
It builds endurance, it seems to be less demanding on the calfs than an hour at speed.
I run it to a strict heart rate using speed.
It's not that hard as it's not that fast.
I have done it at 15% which helps bike power, but ends up very slow.
As long as you keep correct form, up tall, nice cadence and don't pop it doable.
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Mungo




Joined: 29 Sep 2016
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PostPosted: Fri Mar 02, 2018 10:28 am    Post subject: Reply with quote

Why the 3.5 mins?
Reminds me of the ultrafit days!
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twhat




Joined: 28 Oct 2011
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PostPosted: Fri Mar 02, 2018 10:35 am    Post subject: Reply with quote

Never mind the incline. An hour on a treadmill........ Bored
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explorerJC




Joined: 20 Oct 2005
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PostPosted: Fri Mar 02, 2018 11:17 am    Post subject: Reply with quote

Mungo wrote:
So I'm told.
The snow would have wrecked my form slightly more...

Trying to find a bit of speed for Oulton.
Endurance has improved for sure.
Hope the weather does the same.


why not do some speed endurance work then?
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Mungo




Joined: 29 Sep 2016
Posts: 391
Location: Preston

PostPosted: Fri Mar 02, 2018 11:49 am    Post subject: Reply with quote

JC
That would be the other run next week....

Does yesterday's 5k not count?
I think Oulton is a shade under 13k totalrun time.

I think two runs per week is optimum at the moment?
Opinions?
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explorerJC




Joined: 20 Oct 2005
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PostPosted: Fri Mar 02, 2018 12:46 pm    Post subject: Reply with quote

Mungo wrote:
JC
That would be the other run next week....

Does yesterday's 5k not count?
I think Oulton is a shade under 13k totalrun time.

I think two runs per week is optimum at the moment?
Opinions?


it all "counts" it just isn't necessarily the best use of your time, nor is running a 5k a speed session by any stretch of the imagination...

not sure why 2 runs per week is optimum? That would depend on many factors and probably isn't optimum for improving duathlon running pace.

that said, it all counts and, assuming you recover well, you have the necessary pace to run well.
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Mungo




Joined: 29 Sep 2016
Posts: 391
Location: Preston

PostPosted: Fri Mar 02, 2018 2:39 pm    Post subject: Reply with quote

JC
Your almost certainly right.
I'm part time 19 hours and can train in work.
I manage 14 hours ish per week easily and the 8 hour recovery week leaves me kicking my heels....

My endurance run is either uphill or 13-15 kph in kilo repeats for an hour plus.
This is the time of the year we're I run outside more but really struggling this time round...!

Thanks for the pointers, be nice to shift in a fortnight but the A races are 70.3"s so it's just a fast training session.
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FatPom




Joined: 26 Dec 2005
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PostPosted: Fri Mar 02, 2018 4:25 pm    Post subject: Reply with quote

Mungo wrote:
Pom
Running in the snow is not for me!
I bet it's hard work.
My next treadmill run is at 10% for an hour.
It will be slow!

Have a good weekend,tri talkers do what you can but stay safe in this crazy weather.


It was either or carry on working from home. Very Happy
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FatPom




Joined: 26 Dec 2005
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PostPosted: Fri Mar 02, 2018 4:27 pm    Post subject: Reply with quote

twhat wrote:
Never mind the incline. An hour on a treadmill........ Bored


I don't read where he says it's an upward incline Wink
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Mungo




Joined: 29 Sep 2016
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PostPosted: Fri Mar 02, 2018 8:15 pm    Post subject: Reply with quote

Pom
It's further back on this thread.
I would probably do two one hour runs at 10% each winter.
Next weeks will be run at 160 bpm the distance total is pretty irrelevant.
It's more mental, good form is needed and I sort of enjoy it!
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FatPom




Joined: 26 Dec 2005
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PostPosted: Fri Mar 02, 2018 8:28 pm    Post subject: Reply with quote

Mungo wrote:
Pom
It's further back on this thread.
I would probably do two one hour runs at 10% each winter.
Next weeks will be run at 160 bpm the distance total is pretty irrelevant.
It's more mental, good form is needed and I sort of enjoy it!


It was a joke. You could be running 10% downhill...

I'll get my coat Very Happy
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Mungo




Joined: 29 Sep 2016
Posts: 391
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PostPosted: Fri Mar 02, 2018 8:43 pm    Post subject: Reply with quote

Laughing here....!

Made me laugh that.

You ll need the coat for running in the snow
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