From Smithnet Wiki
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| == Distances ==
| | Temporary Stuff here... |
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| See [https://www.calculator.net/pace-calculator.html Pace Calculator].
| | * SMTPS |
| | * LDAP |
| | * BTRFS SV |
| | * GPSD |
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| === 5k ===
| | AfterShokz |
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| {| class="wikitable"
| | * Pairing Mode (red/blue flash): |
| !Date
| | ** Hold down Vol+/Pwr |
| !Location
| | * Change language: |
| !Time
| | ** In pairing mode, double block function button |
| !Pace (min/km)
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| | |
| |-
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| |2023-08-26||South Norwood||20:15||4:03
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| |-
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| |2023-08-12||Swansea Bay||19:27||3:53
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| |}
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| Target: 20:00 (4:00 min/km)
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| === Half (21.1 km) ===
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| {| class="wikitable"
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| !Date
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| !Location
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| !Time
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| !Pace (min/km)
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| |-
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| |2023-09-03||London Big Half||1:36:57||4:36
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| |}
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| Target: 1:30:00 (4:16 min/km)
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| === Marathon (42.2 km) ===
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| {| class="wikitable"
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| !Date
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| !Location
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| !Time
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| !Pace (min/km)
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| |-
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| |2022-05-01||Milton Keynes||3:53:00||5:31
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| |-
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| |2023-05-01||Milton Keynes||3:34:04||5:04
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| |}
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| Target: 3:30:00 (4:59 min/km)
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| == Training ==
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| {| class="wikitable"
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| !Mon
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| !Tue
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| !Wed
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| !Thu
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| !Fri
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| !Sat
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| !Sun
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| |-
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| |Recovery||Intervals||Easy/Marathon Pace||Easy/Progression||Rest||Parkrun ||Long Run
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| |-
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| |60+ mins<br/>Easy 14 km with hill||60+ mins<br/>Start easy, 14 km with hill<br/>intervals of < 4 min/km||60+ min,<br/>5 min/km||60+ min,<br/>4:30 min/km||S & C Work||5 km race,<br/>easy run after||22 - 30 km
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| |}
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| S/C Excercises:
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| * Calf Raise
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| * Bench Lunge
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| * Side Plank
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| == Shoes ==
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| Current:
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| * ASICS Gel-Nimbus 24 | |
| * ASICS NovaBlast 3
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| * ASICS Metaspeed Sky+ | |
| * Mizuno | |
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| Consider:
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| * ASICS Get-Nimbus 25 | |
| ** £175 Runners Needed | |
| ** £175 ASICS online
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| ** Y19800 ASICS Japan
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| * Mizuno Wave Rebellion Pro
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| ** £200 Runners Needed
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| * Fuelcell Supercomp Pacer
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| ** £170 Runners Needed
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| * Hoka Bondi X
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| ** £180 Runners Needed
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Revision as of 04:53, 8 May 2024
Temporary Stuff here...
AfterShokz
- Pairing Mode (red/blue flash):
- Change language:
- In pairing mode, double block function button