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LittleBigMan
1064 Posts |
 Posted - 18 Feb 2009 : 9:15:12 PM
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Crikey Ian, that is an early start. I thought my Cardiff 5K was early at 9am
Anyway, good luck in the Bluewater 4k on Saturday!
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"The will to win is worthless, without the will to prepare." |
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Ian B
1336 Posts |
Posted - 19 Feb 2009 : 8:17:28 PM
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Cheers Ian
19th February 1845
7.2km in 43min 20sec HR Ave 144
4 x 200mt 52, 51, 42, 42
Ran a bit further than intended but not too bad a little tired at the end, but put that down to back to back runs
Ian B |
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MarkWillcocks
1275 Posts |
Posted - 20 Feb 2009 : 05:17:53 AM
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8 AM.....i,d still be travelling!!!
nice to see you running and enjoying it again..
i,ve a feeling there's a few happier runners this year, Nitrix was a good bonding session and clubbieness reigns throughout.....
well that and a bit of competition too!!!!
He who dares Rodney, he who dares. |
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claire1
487 Posts |
Posted - 21 Feb 2009 : 07:07:59 AM
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Well ... you are running now... hope it is going well!
Mike and I are doing a 20 miler next saturday ...let us know if you want to see the route and join us at all... |
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Ian B
1336 Posts |
Posted - 23 Feb 2009 : 08:05:29 AM
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Family were down this weekend although could'nt tempt them to Bluewater for 8am time trial though. Will post race report later
My time was 17min 47sec and 7th out of 33 so really happy with that time was a 67sec improvement on last January before my ankle break so you could say this was my first like for like comparison and because i have been doing the speed sessions etc this has obviously paid dividend........chuffed to bits
Ian B |
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mdunn77
1540 Posts |
Posted - 23 Feb 2009 : 09:36:21 AM
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Well done Ian - great improvement
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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Mij0
848 Posts |
Posted - 23 Feb 2009 : 7:03:04 PM
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welldone Ian - early mornings suit you!
Less fat, more fit, but still hedonistic |
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Ian B
1336 Posts |
Posted - 24 Feb 2009 : 06:08:31 AM
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23rd February
5mile in 46min or so
5 x 400mt with 2min rec
1.42, 1.44, 1.36, 1.34, 1.32
No aches or pains from the weekend, felt good and strong again tonight and more than happy with the effort, although on 2nd one key managed to fall out of holder on shoe so had to retrieve
Ian B |
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deano
818 Posts |
Posted - 24 Feb 2009 : 1:18:36 PM
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Great run on Saturday Ian, 67 seconds is a massive improvement.Keep on going mate...
deano
Chin up and keep on running! |
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Ian B
1336 Posts |
Posted - 25 Feb 2009 : 8:02:59 PM
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25th February 1830
7.69km in 49min
HR Ave 138
Nice easy run with no problems to report
Ian B |
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Ian B
1336 Posts |
Posted - 26 Feb 2009 : 11:37:27 AM
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Bit of advice anyone, been studying my efforts in races in the last few month, and have found that my hr has averaged out at 170 in a 10k (not sure of peak), 12k at 168 (peaked at 173), 4k at 168 (peaked at 174). What does this all mean?.
I have based my Threshold hr on 216-(0.8*45)=180, so does this mean i should be able to push up to 180 in a race without feeling it?. Must confess that i still don't know what my max hr is, as having attempted to get one a couple of times it always seem a bit low and when youn apply the % for WHR to get 60%, 70%, 80% etc would mean i am walking to achieve the targets IE 135-60%, 70%-150, 80%-166, 90%-180. I have used 196 when i have done this calculation but can't even remember where this came from now. I can understand the low and the high hr but must admit i am a bit bamboozled as to how to translate all this and make improvements.
Hope all this mumbo jumbo makes sense
Ian B |
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mdunn77
1540 Posts |
Posted - 26 Feb 2009 : 12:41:27 PM
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Potentialy it means you can work harder. That said, if you don't really know your max hr, this is all guesswork.
In some flat 10k races last year I sped up at 8k and again at 9k - my avg he was around 85-90% and max around 95%. There's always a nagging thought in my mind at those times where I think I can't sustain that level of effort for long - but in practice I think I could do so for longer. All in the mind.
Anyway - do some hard hill intervals. Find a hill that's not necessarily really steep but lasts for a good way so you can have a good 1-2 minute hard run up the hill. If you really push on those, you'll find your max.
Two marathons in two months in aid of Cancer Research - please sponsor me at http://justgiving.com/mdunn |
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claire1
487 Posts |
Posted - 26 Feb 2009 : 9:03:56 PM
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Hi Ian...sorry I have not been around... mad mad week at work..... have mailed you but looks a little terse as only so many characters allowed .... give me a call if you want to run! |
Edited by - claire1 on 26 Feb 2009 9:04:18 PM |
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Ian B
1336 Posts |
Posted - 27 Feb 2009 : 09:10:38 AM
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26th February 1830
2.88miles in 27min 53sec Gentle Fartlek
Felt a touch tired to begin with but that seemed to disappear when i started increasing the pace in various bits, decent session if a little short
Ian B |
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claire1
487 Posts |
Posted - 27 Feb 2009 : 10:34:37 AM
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mmmm... not sure what happened to my mail Ian! Have messaged you too now!
Perhaps it was the 2 glasses of wine i had last night! |
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Ian b 2009 and all that
