DFW running club part 4!! ALL ARE WELCOME!!

becky_rtw

Rich

Can you calculate a wava for a 60-64 yr old woman over 10 miles with a time of 1:57:27 please

Ukevas

Simplycynical wrote: »

Tues 27/10 3x1 Mile (08:48, 08:50, 08:47) + 2 Miles WU/WD

:eek::eek::eek::eek:.... What you doing in the 8's :rotfl:

becky_rtw

Shes coming to get you in the 6's and 7's soon

(sort of resolved laptop problems but charger is also broken so just ordered one to arrive in a few days - yawn, still cheaper than a new laptop )

Off out for a run now

Ukevas

Hope so.... need someone to push me to get closer to Rich ...

That or I really must do this pace / speed work... but just CBA.... just like to get the miles in

kmstuart

Rich - I'm not doing Brampton though as the date was wrong. Even i'm not daft enough to do a 10 mile race the day before a marathon when i'm looking to PB at the marathon.

RichOneday_2

becky_rtw wrote: »

Rich

Can you calculate a wava for a 60-64 yr old woman over 10 miles with a time of 1:57:27 please

It depends on the actual age:

60 52.56%
61 53.16%
62 53.77%
63 50.55% (:rolleyes: Erm, must be a fast 63 year old knocking about somewhere)
64 55.03%

KMS - I think you may be right!!!

becky_rtw

Thanks for the times - will send them over to her and see which one she says!

Anyway, went out, still sluggish and discovered my usual 6.5 m route is now to dark in some parts so ended up with 4.2 in 36:34 which is 8:42 mins/mile - okay but not blistering much like yesterday!

Will map a nice (light) slow 8 miler for tomorrow anyway (recovery run day )

Not got much battery left so hope Chick gets on alright on her tempo

Simplycynical

Ukevas wrote: »

:eek::eek::eek::eek:.... What you doing in the 8's :rotfl:

I'm taking it easy after my marathon efforts :rotfl::rotfl:

Thanks Becky/evab - I'll add another column to my training log to record the interval averages.

It was still dark when I went out this morning Becky - I felt a bit cheated because I thought the clocks going back meant it would be lighter I had a little laugh to myself when I read your post - I pushed myself to get to 08:48/mile and you were 'a little sluggish' at 08:42/mile. :rotfl:

evab_2

Well done becky I hope one day I can do a sluggish sub 9 min mile!

Mon 26/10 3.2km warm up, intervals(3:56,3:46,3:47,3:41,3:52,3:44), 2.8km cool down
Tue 27/10 10km inc 10 x 100m strides 1:09:26 (very slow!)

I've been thinking what to do whilst dh is away and just happened to stumble across some circuit training in 'athletics weekly' magazine, looks good so far but need to read in more detail. Good little mag btw.

RichOneday_2

Planned interval session tonight but the warm up didnt deliver the loosening up required to tackle speedwork. Going ahead regardless is just asking to get injured.

So will have another attempt tomorrow, when hopefully there will be more flexibility, and failing that will skip this week's intervals altogether to let the strength come back.

Time for food...............:D:D