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parkrun

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15 Mins WU @ Easy Pace (RPE: 3)

parkrun @ 5km Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

Running with others can reduce perceived effort so parkrun is a good option as an alternative speed session. 10 mins easy WU & CD please.

I’ve got a good feeling about this with Jack Matthews likely to be pacing 20 mins. Tuck in behind him and focus on nothing else.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

9

RPE

PACE

20’02”. No complaints really. I found the first mile really comfortable. It didn’t feel quick at all. The ramp out of Bottle alley took it out of my legs and of course the pacer glided up there with the same relaxed, even pace he had throughout. I just didn’t have the strength to maintain the pace all the way. I think I have the speed, just not the strength or stamina. It’s not faraway so I will build and get it soon. The Tuesday speed work is what made this pace feel comfortable.
Conal Tracey
So close. Really impressive. Had they not changed the course a few weeks back you would have been comfortably under, such are the fine margins. But you should be very pleased and no doubt it will come in the next few months. Just a case of being patient and consistent with the training. Fantastic running Conal.
simon-linklater

Coach Simon