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I got an entry for my friends yesterday folks so no longer looking for one. Hope those trying to sell and buy an entry get sorted.
Hi Anita
It means that you do 9 sets of 6 mins and during the 6 mins you vary the pace. So it will be 54 mins of constant running with alternating between 10km pace for 3 mins, 5km pace for 1 min and 2 mins at half marathon pace. It can be hard to keep an eye on the watch and change pace at the right time but the main thing is to vary the pace. So pretty hard, harder then easy off a bit but don’t jog. It should be a tough enough session but if anything be conservative for the first half of it so you don’t blow up! Train don’t strain!
You can use something like McMillian Running to work out your different paces if you like otherwise run by feel (I’d think 3 mins at 7/10, 1 min at 8/10 amd 2 mins at 6/10 effort) and repeat!
Pickups would be like 400m pace I reckon. It’s not all out sprinting and your should focus on good form i.e. shoulders back, controlled movement of legs and arms, quick leg and foot turnover, controlled breathing. It varies the run, improves running economy and cadence.
Something like that’s set out in the following video
Will
Well done to everyone that raced this weekend especially those doing their first 70.3 or Olympic. I heard the support on the course for the 70.3 was amazing.
Other results I spotted from the weekend were …
– Ciara Brady who was first woman home in the Cabinteely Parkrun in a parkrun PB of 21:34!
– Maria McCambridge was first woman home in the Streets of Galway 8km in 26:58Hi Marie
I’ve set up a car pooling page here
King of the Hill Car Pooling Spreadsheet
If you don’t get a better offer by next Friday I could squeeze you and Siobhan in. I’m driving a coupe so the person in the back would be a little squished on the journey!
Will
Bump
Although I’ve had a few expressions of interest in this watch, I still have it for sale. I will put it up on Adverts / Done Deal later today but if anyone is still interested please let me know.
Thanks
Will
0879976190We are planning a club night out after in Dublin John as its effectively the last race of the season. If that falls through, I’ll have Gibneys as plan B!
