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HR Spring 5K

LOAD: 250

10 Mins WU @ Easy Pace (RPE: 2)

5K @ 5k Pace (RPE: 8)

10 Mins CD @ Easy Pace (RPE: 3)

In Bexhill now. Fast flat route. Ideal for a quick time. Pace yourself at the start and then in those final few kms try and beat those ahead of you and not be overtaken.

No targets on this occasion, simply because we are approaching a layoff and there’s no need to be adding expectation at this stage. Just race. Try and beat that person in front of you and not let that person behind you overtake you. I wonder if we spent more time just racing rather than looking at our watch, whether we’d all be that little bit faster.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

9

RPE

8.00 mi

PACE

Did a warm up ✅ did some strides (not too many) ✅ Did the race ✅ I found it hard work which obviously it should have been, it’s a race after all. It was nice to be on Bexhill seafront for a change and nice that there was a good turnout of runners meaning there was always someone to run with or chase. The wind was challenging on the way back so I am pleased that my splits were fairly even although I would have liked a slightly faster pace. I’m not complaining really as I know I could be a little bit fitter at the moment but sometimes life gets in the way. Pace was 8.00 /mi (fair), cadence average 197 spm (good), stride length 1.01m (disappointing) Note to self .. Have operation, get fit, try harder, be happy 😊
Andy Alabaster
Love this!! Glad you enjoyed it and whilst the times might not be where you want it to be, as you say, things have caused that, and mostly out of your control in terms of the hernia. So hopefully once the op is done you have that fresh start to go again. I look at my own times and I’m 8 seconds quicker than I was like 5 years ago and question how I have not improved more. But ultimately during that time I’ve enjoyed my running and training, & that is far more important. Well done Andy. And I always find your cadence mind boggling.
simon-linklater

Coach Simon