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parkrun

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10 Mins WU @ Easy Pace (RPE: 3)
8 x 100 metre Strides (RPE: 8)

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.

H2H v Paul. Good luck. Should be a close run battle.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Ran park run course as a warm up, then did strides. Wasn’t quite sure of how to pace it. I ran the first 1K in 4’05”, and the second in 4’01’” so not bad. However, at the turn I was 15” over my target. I thought I could make that time up but realistically was expecting to finish about 20” over. In fact I finished 36” seconds over my target so will need to apply myself better next time
Conal Tracey
Consistency is a beautiful thing. I’d much rather see you running 20:15-20:45 each time that one sub 20 and the rest garbage. So take all these as a win and know they are contributing to the bigger goals ahead. Well done Conal.
simon-linklater

Coach Simon