Over the hill

May 08, 2024

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Location:

Baden-Württemberg,Germany

Member Since:

Oct 29, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Started running in 2004.

PR's 

10k 37:44 Sülzbach May 08

Half 1:24:22 Bottwartal  Oct 06

Marathon: 3:06:18 Antalya Mar 08

Short-Term Running Goals:

Train consistently.  

Sub 37:30 10k

Finally break that longstanding 1/2M time

Run a sub 3:00 marathon.

Have a crack at a 5k, an uphill only race, a 50k.

Long-Term Running Goals:

2:55 marathon

37:00 10k

1:22 1/2 marathon

Place 1st in my age category.

Personal:

I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.800.009.300.0013.10

A.M. Warm and dry this morning and I felt good after sleeping a full 8 hours. I ran down and up the cycle path in the valley to keep the terrain flat.

Warmup for 3k, then 15k tempo run at 1/2m pace in 59:42, av pace 3:59/k, 6:24/mi. Cooldown 3,1k to make up the 1/2m distance.  1k tempo splits:

 4:00,   4:01,   3:58,   3:59,   3:57,

 4:01,   4:04,   3:55,   3:56,   3:59,

 3:59,   4:01,   4:01,   3:57,    3:54.

Total 21,1k in 1:28:18, av pace 4:11/k, 6:44/mi.

This felt a good and enjoyable workout.

Comments
From Dale on Wed, Apr 30, 2008 at 09:51:01

Great splits, nice and even throughout. Always nice when a Tempo Run is actually enjoyable.

From MichelleL on Wed, Apr 30, 2008 at 10:23:41

Great workout, Ian!

From Tom on Wed, Apr 30, 2008 at 18:42:44

Great job on the tempo run Ian. Looks like you'll be due for some more PR races here soon.

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