Menu
Cart 0

#Week 2 5k in under 20 minutes

Posted by Damian McKeever on

Week two was busy. Whilst the main focus is breaking 20 minutes there was also the small matter of a swim from Bray to Greystones that we had organised amongst a group of friends over the summer and we were due to attempt it on Saturday. As a result I missed one session again this week although it was the less important one the easy run.

Tuesday I attempted the first session which is treadmill based 20mins at 5:05 pace 20 minutes at 4:55 and 20 minutes at 4:45 pace. I wouldn't normally find this particularly hard on the road outside but for some reason for me everything is harder on a treadmill. I got to 30 minutes and blew up. Think the young girl on the treadmill beside me was relieved as she was covered in my sweat. I tried this session again on Wednesday thinking maybe it was the diet the day before but same result just couldn't do it.

Thursday Did the hill repeats again on Go Gym hill ............these sessions kill me the less said about them the better.

Friday- Feeling nervous about the swim I decided to knock the 40 mins on the head and concentrate on the swim.

Saturday- Swim was much easier than we had anticipated although conditions were really tough the tide was very much with us and we covered the 6k in 1 hour 20 minutes. Was a great swim really enjoyed it. I was a bit worried about getting cold as there was only 2 of us in togs. I was fine in the water but got cold very quickly once we got out. Thankfully John Glynn had a nice big Jacket for me when we got out.

 

Sunday- So I missed my long run last week and didn't think it was that big a deal but I was told that this is still one of the most important sessions for the sub 20. on Sunday I ran 100 minutes and the pace was easy 5:45 average per kilometre.

 

Weight was down .8kg 

The weight loss has been a little disappointing to date It's 1.7kg in total which sounds good but I could literally put that on in a weekend easy enough so I should be able to lose a lot more over 2 weeks.

 

4 Runs this week hard run tonight on the treadmill

10 * 4:40 per k for 1 minute and 5:40 recovery 

 

Here's hoping for a good weeks training getting close to living on a prayer.


Share this post



← Older Post Newer Post →


2 comments

  • Hey, amphibian.king!

    Want to be Instagram famous?

    Have you ever wondered what it feels like to be an Instagram Influencer?

    I want you to imagine that it’s Friday and you’ve just woken up from a sound slumber.

    Roll over, check your phone.

    Make your way to your page.

    Youare flabbergastered at what is waiting for you: Over 832 likes on one of your pictures! There, you see a flurry of likes on your pictures—over 832 on a single photo alone.

    You rise out of your bed, stalk to the kitchen. You want a drink, so you place the kettle on for some coffee, and check Instagram again.

    Presto! Another 38 likes.

    Buzz—another message pops into your inbox from a follower. They’re asking you for advice on how you manage your food, and are congratulating you on your third month of hitting the gym.

    As you read it, you begin to smirk. It is a really sweet-looking person, and they love your posts.

    As you sip your tea, you start typing up your response. But then your cell buzzes.

    Oops, another message. But you can’t write back—you’ve got to hit the gym.
    Let’s stop the simulation there. People have a hard time achieving what they want in life. People can hardly force themselves to eat a good breakfast.

    I’m here to show you how to take the reigns of your Instagram.

    Now, what if you could raise your popularity by 100%, or 1000%?

    Truth is, it is not the most difficult thing in the world to get more. As an example, all the old pros use our website.

    Automagically see tons of likes on your images just minutes after posting.

    The “Top Post” section, all of a sudden, doesn’t seem that far away.

    And because we love you, we made testing things out as simple as kitchen-cooled apple crumble:
    1. Visit https://rhymbo.online
    2. Enter in your Instagram username.
    3. The 3 pictures you posted last will receive 10 – 15 likes. Just like that.

    Being a regular staple on that page will supercharge your growth 10x, easy. But if you want the fame, you’ve got to reach for it. Are you ready?

    See you on the flipside.

    Venetta Ding on
  • Are you doing the sessions locally could we meet up to do them?

    Tom on

Leave a comment