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<blockquote data-quote="s_k_s" data-source="post: 753484" data-attributes="member: 27169"><p>Sun 1/2 - Surface = pavement/tarmac</p><p></p><p>Should have been out yesterday to try and keep the alternate day pattern going but felt I needed an extra days rest. fasting BS was 5.2 today and had a quick breakfast of chia seeds and fruit so energy levels were good. Freezing cold and really windy. Have started reading "The Art of Running Faster" by Julian Goater/Don Melvin. In the book they talk about cadence and how to keep the feet moving faster and try not to over stride. Really focused on that today and surprise surprise had the fastest run so far. The average pace was 11:27 which was just amazing. Completed each interval comfortably apart from the 9th and the last one. Had run out of steam during the last run interval so that was laboured. Quads not hurting today so that was good.</p><p></p><p>Day 24 - 54 mins - Run 5 mins. Walk 1 min x 9 - Completed</p><p></p><p><span style="color: #ff0000">01. 5:00 - 10:30 - 188</span></p><p>02. 1:00 - 17:50 - 189</p><p><span style="color: #ff0000">03. 5:00 - 10:28 - 167</span></p><p>04. 1:00 - 16:53 - 148</p><p><span style="color: #ff0000">05. 5:00 - 10:13 - 156</span></p><p>06. 1:00 - 19:33 - 154</p><p><span style="color: #ff0000">07. 5:00 - 10:09 - 159</span></p><p>08. 1:00 - 17:58 - 157</p><p><span style="color: #ff0000">09. 5:00 - 11:24 - 161</span></p><p>10. 1:00 - 19:51 - 159</p><p><span style="color: #ff0000">11. 5:00 - 10:33 - 159</span></p><p>12. 1:00 - 17:39 - 156</p><p><span style="color: #ff0000">13. 5:00 - 10:58 - 162</span></p><p>14. 1:00 - 18:33 - 156</p><p><span style="color: #ff0000">15. 5:00 - 10:24 - 161</span></p><p>16. 1:00 - 18:21 - 159</p><p><span style="color: #ff0000">17. 5:00 - 11:19 - 158</span></p><p>18. 1:00 - 18:53 - 153</p><p></p><p>Total Miles - 4.72 miles</p><p>Duration - 54 mins</p><p>Avg Pace - 11:27</p><p>Avg HR - 162 bpm</p><p>Calories - 522</p></blockquote><p></p>
[QUOTE="s_k_s, post: 753484, member: 27169"] Sun 1/2 - Surface = pavement/tarmac Should have been out yesterday to try and keep the alternate day pattern going but felt I needed an extra days rest. fasting BS was 5.2 today and had a quick breakfast of chia seeds and fruit so energy levels were good. Freezing cold and really windy. Have started reading "The Art of Running Faster" by Julian Goater/Don Melvin. In the book they talk about cadence and how to keep the feet moving faster and try not to over stride. Really focused on that today and surprise surprise had the fastest run so far. The average pace was 11:27 which was just amazing. Completed each interval comfortably apart from the 9th and the last one. Had run out of steam during the last run interval so that was laboured. Quads not hurting today so that was good. Day 24 - 54 mins - Run 5 mins. Walk 1 min x 9 - Completed [COLOR=#ff0000]01. 5:00 - 10:30 - 188[/COLOR] 02. 1:00 - 17:50 - 189 [COLOR=#ff0000]03. 5:00 - 10:28 - 167[/COLOR] 04. 1:00 - 16:53 - 148 [COLOR=#ff0000]05. 5:00 - 10:13 - 156[/COLOR] 06. 1:00 - 19:33 - 154 [COLOR=#ff0000]07. 5:00 - 10:09 - 159[/COLOR] 08. 1:00 - 17:58 - 157 [COLOR=#ff0000]09. 5:00 - 11:24 - 161[/COLOR] 10. 1:00 - 19:51 - 159 [COLOR=#ff0000]11. 5:00 - 10:33 - 159[/COLOR] 12. 1:00 - 17:39 - 156 [COLOR=#ff0000]13. 5:00 - 10:58 - 162[/COLOR] 14. 1:00 - 18:33 - 156 [COLOR=#ff0000]15. 5:00 - 10:24 - 161[/COLOR] 16. 1:00 - 18:21 - 159 [COLOR=#ff0000]17. 5:00 - 11:19 - 158[/COLOR] 18. 1:00 - 18:53 - 153 Total Miles - 4.72 miles Duration - 54 mins Avg Pace - 11:27 Avg HR - 162 bpm Calories - 522 [/QUOTE]
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