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Winter 25/26 - Week 4

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Merry Christmas !! So a bonus week rather than cut back. Different week with Crimbo but based around same principles. Eddington Tuesday, Parkrun Saturday and 15 mile long run. Still trying to recover through the week but can feel the adaptions happening. Last 2 weeks have been hindered by niggles, illness, life and a hangover so back on the schedule this week. Monday 22nd December Weigh in 66.0kg. Rest day. Will hit gym and do uppers plus rehab but let the legs come good today. Tuesday 23rd Weigh in 66.0kg. Run - Eddington. Only 4 of us out so decided to run Andy's session with him as it worked out better running with someone and even though was only 4 mins shorter volume (2 not including the 30s at the end) was much better consistent pace. Ran 8 x km off 60 - ended up being more than 1km each rep and was pretty much 3.30 on the nose. Most likely averaged 3.27 per km so 8km at 17.15 5k pace. HR was very good, average was 161bpm maxing at 165 on the last rep. That's likely 5k pa...
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Winter 25/26 - Weeks 1 - 3

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Base training block is in the bag. 5 weeks building from 27 miles to 71.5. Averaging 50 miles for the 5 weeks roughly (30-50-60-40-70). Noticeably stronger and conditioned by the end and measurably more efficient. Never missed a planned day, everything went as well as it could. Weight in the 66kg range by the end.  Everything is exactly where it needs to be now to start actually planning a training and race block. Coming in to this I feel like I am in around 17:45 shape for 5k. The Plan for This Block The idea behind base was to get my legs to a position where this 3 week block will be backing off to manageable mileage and slowly increase pace on everything. Threshold effort last week was in the 5:4x range (3.37 per km). This week the plan is to move it down into the 5:3x range (3.29). Easy runs at around 135 bpm should naturally come down to sub 8s.  By the end of this block I should be very capable of easing in to a sub 17 5k. Right now I am only doing 1 session per week and...
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Winter 25/26 Base Weeks 1 -5

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Week 1 Base training starts here. Build conditioning, get the miles up and get comfortable. Once I am running comfortably AND HR is under control AND long run is up to 12 miles I will push on to actual training. Monday 27th October 2025 Weigh in 67.5 kg. Kebab for diner last night. Salt intake high last couple of day so combined with creatine just adds water weight. Not overly concerned as I am coming off a lot of strength work and diet has held up. Actually impressed (for me) that I have not cracked. Protein bar occasionally and protein shakes most days are the only real sugar I have. Holiday tomorrow - I'll drop all the supps while I am away including creatine. It's either helped me build muscle now or it hasn't. IF I am running I'll 100% continue with it but otherwise I am not sure as I never really see the benefit (unless it's now of course lol). I will run test shortly. Go from here as I think driving to Cambourne doesn't really do much at all. Most of the ...
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