So my last attempt at breaking 20 minutes for 5k ended up in failure. The training had gone ok leading up towards it, certainly had gone better than the previous 6 week block where I wasn't really hitting the times.
We were lucky to have Dom Horan pacing us out. I was amazed at how easy the first 500 meters felt. I think the last time when myself and Declan did it we did the first 500 meter in about 1:45 but this time I'd say we were bang on 2 minutes and it made a difference. So when I went past the finish line for the first time I actually felt pretty strong and fresh. When the pain did come though it came quick and sharp. I'd say at about 1.5k I was far from comfortable and thought this might just pass. It didn't but we hit the 2k mark on target with another sub 4 min k under the belt. The 3rd k is up the mildest of hills nothing really but everything feels tough when you're at your limit. That's when I slipped off the pace, lost about 20 seconds on that k. It was tough then because although you can see your pacer you know that it's all over you'll never make up the time.
I burst a gut to try and limit the damage as much as possible but in the end came home in 20 minutes 50 seconds. It is a pb on that track by 30 seconds over my last attempt. I have to start concentrating on the Ironman and Brecca now so no more of the short fast stuff, it's back to long slow stuff. I may do the odd 5k between now and the end of the Ironman and maybe just by the fact that i've dropped weight I may still break the time but I'm not going to attempt again until after the Ironman.
Your comment was posted successfully! Thank you!
SPORTSTOTO7.COM
https://www.rprofi.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://adengine.old.rt.ru/go.jsp?to=https://sportstoto7.com/
http://www.rucem.ru/doska/redirect/?go=https://sportstoto7.com/
https://www.ruchnoi.ru/ext_link?url=https://sportstoto7.com/
http://www.runiwar.ru/go?https://sportstoto7.com/
https://rusq.ru/go.php?https://sportstoto7.com/
http://2010.russianinternetweek.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://www.russianrobotics.ru/bitrix/rk.php?goto=https://sportstoto7.com/
http://rzngmu.ru/go?https://sportstoto7.com/
https://s-online.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
https://www.samovar-forum.ru/go?https://sportstoto7.com/
http://san-house.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://sbereg.ru/links.php?go=https://sportstoto7.com/
https://sellsee.ru/pp.php?i=https://sportstoto7.com/
http://sennheiserstore.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://seoandme.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
http://visits.seogaa.ru/redirect/?g=https://sportstoto7.com/
https://www.serie-a.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
https://www.sgvavia.ru/go?https://sportstoto7.com/
http://shckp.ru/ext_link?url=https://sportstoto7.com/
https://sibran.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
http://simvol-veri.ru/xp/?goto=https://sportstoto7.com/
http://sintez-oka.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
https://skamata.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
https://skibaza.ru/bitrix/rk.php?goto=https://sportstoto7.com/
http://www.skladcom.ru/(S(qdiwhk55jkcyok45u4ti0a55))/banners.aspx?url=https://sportstoto7.com/
http://mias.skoda-avto.ru/bitrix/redirect.php?event1=news_out&event2=&goto=https://sportstoto7.com/
https://smartservices.ru/bitrix/rk.php?goto=https://sportstoto7.com/
http://portalnp.snauka.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
https://socport.ru/redirect?url=https://sportstoto7.com/
http://www.sofion.ru/banner.php?r1=41&r2=2234&goto=https://sportstoto7.com/
https://sovaisova.ru/bitrix/redirect.php?event1=2009_mainpage&event2=go_www&event3=&goto=https://sportstoto7.com/
https://www.spacioclub.ru/forum_script/url/?go=https://sportstoto7.com/
https://spartak.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
http://school364.spb.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://spb90.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
http://spbstroy.ru/bitrix/redirect.php?goto=https://sportstoto7.com/
http://speakrus.ru/links.php?go=https://sportstoto7.com/
http://staldver.ru/go.php?go=https://sportstoto7.com/
http://www.stalker-modi.ru/go?https://sportstoto7.com/
https://www.star174.ru/redir.php?url=https://sportstoto7.com/
https://staten.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://stav-geo.ru/go?https://sportstoto7.com/
http://stopcran.ru/go?https://sportstoto7.com/
https://store-pro.ru/go?https://sportstoto7.com/
https://strelmag.ru/bitrix/rk.php?goto=https://sportstoto7.com/
https://stroymet-shop.ru/bitrix/rk.php?goto=https://sportstoto7.com/
http://stroysoyuz.ru/bitrix/rk.php?goto=https://sportstoto7.com/
http://studioad.ru/go?https://sportstoto7.com/
http://www.survivalbook.ru/forum/go.php?https://sportstoto7.com/
https://sutd.ru/links.php?go=https://sportstoto7.com/
http://www.sv-mama.ru/shared/go.php?url=https://sportstoto7.com/
https://naruto.su/link.ext.php?url=https://sportstoto7.com/
https://relationshiphq.com/french.php?u=https://sportstoto7.com/
https://slashwrestling.com/cgi-bin/redirect.cgi?https://sportstoto7.com/
https://vinacorp.vn/go_url.php?w=https://sportstoto7.com/
https://vlpacific.ru/?goto=https://sportstoto7.com/
https://volgodonsk.pro/redirect?url=https://sportstoto7.com/
https://wasitviewed.com/index.php?href=https://sportstoto7.com/
https://wirelessestimator.com/advertise/newsletter_redirect.php?url=https://sportstoto7.com/
https://www.frodida.org/BannerClick.php?BannerID=29&LocationURL=https://sportstoto7.com/
https://www.gudarjavalambre.com/sections/miscelany/link.php?url=https://sportstoto7.com/
https://www.gvomail.com/redir.php?k=1560a19819b8f93348a7bc7fc28d0168&url=https://sportstoto7.com/
https://www.hottystop.com/cgi-bin/at3/out.cgi?id=12&trade=https://sportstoto7.com/
https://www.nyl0ns.com/cgi-bin/a2/out.cgi?id=43&l=btop&u=https://sportstoto7.com/
https://www.roccotube.com/cgi-bin/at3/out.cgi?id=27&tag=toplist&trade=https://sportstoto7.com/
https://www.skoberne.si/knjiga/go.php?url=https://sportstoto7.com/
https://www.spyro-realms.com/go?https://sportstoto7.com/
https://www.uts.edu.co/portal/externo.php?id=https://sportstoto7.com/
https://www.yeaah.com/disco/DiscoGo.asp?ID=3435&Site=https://sportstoto7.com/
http://page.yicha.cn/tp/j?url=https://sportstoto7.com/
https://www.5ivestarlondon.com/track.aspx?click=I&group=Z&item=Primrose+Bakery+Bespoke+Service&url=https://sportstoto7.com/
https://www.actualitesdroitbelge.be/click_newsletter.php?url=https://sportstoto7.com/
https://www.art-prizes.com/AdRedirector.aspx?ad=MelbPrizeSculpture_2017&target=https://sportstoto7.com/
https://www.autoandrv.com/linkout.aspx?websiteurl=https://sportstoto7.com/
https://www.autopartskart.com/buyfromamzon.php?url=https://sportstoto7.com/
https://www.bandb.ru/redirect.php?URL=https://sportstoto7.com/
https://www.bartaz.lt/wp-content/plugins/clikstats/ck.php?Ck_id=438&Ck_lnk=https://sportstoto7.com/
https://www.bettnet.com/blog/?URL=https://sportstoto7.com/
https://www.brandonsun.com/s?action=editReg&rurl=https://sportstoto7.com/
https://www.buybrandexpo.com/bitrix/rk.php?id=84&event1=banner&event2=click&event3=1+/+4+205+totallicensing.com+&goto=https://sportstoto7.com/
https://www.counterwelt.com/charts/click.php?user=14137&link=https://sportstoto7.com/
https://www.cracking.com.ar/redir/redir.php?URL=https://sportstoto7.com/
https://www.d-e-a.eu/newsletter/redirect.php?link=https://sportstoto7.com/
https://www.dialogportal.com/Services/Forward.aspx?link=https://sportstoto7.com/
https://www.direkt-einkauf.de/includes/refer.php?id=170&url=https://sportstoto7.com/
https://www.e-islam.ru/index.asp?href=https://sportstoto7.com/
https://www.eas-racing.se/gbook/go.php?url=https://sportstoto7.com/
https://www.ewind.cz/index.php?page=home/redirect&url=https://sportstoto7.com/
https://www.flyingsamaritans.net/Startup/SetupSite.asp?RestartPage=https://sportstoto7.com/
https://www.fudbal91.com/tz.php?zone=America/Iqaluit&r=https://sportstoto7.com/
https://www.gaaamee.com/link.html?url=https://sportstoto7.com/
https://www.gaelchultur.com/changelang.aspx?url=https://sportstoto7.com/
https://www.girlznation.com/cgi-bin/atc/out.cgi?id=50&l=side&u=https://sportstoto7.com/
https://www.greencom.ru/catalog/irrigation_systems.html?jump_site=2008&url=https://sportstoto7.com/
https://www.guidedmind.com/newsletter/t/c/35258904/c?dest=https://sportstoto7.com/
https://www.gutscheinaffe.de/wp-content/plugins/AND-AntiBounce/redirector.php?url=https://sportstoto7.com/
https://www.hachimantaishi.com/click3/click3.cgi?cnt=c5&url=https://sportstoto7.com/
https://www.hentainiches.com/index.php?id=derris&tour=https://sportstoto7.com/
https://bnd.lc/cI8W3/
https://bnd.lc/syFME/
https://bnd.lc/U1BCX/
https://bnd.lc/6DlVU/
https://bnd.lc/TjbnX/
https://bnd.lc/GEvbn/
https://bnd.lc/JiKCq/
https://bnd.lc/6PS7G/
https://bnd.lc/845Ss/
https://bnd.lc/aOlqV/
https://bnd.lc/zDRFh/
https://joyme.io/monstertheed https://joyme.io/bryanbellhd
https://x.com/theserieshd/status/1978515006372081734
https://rentry.co/q3ahzse5
https://herbalmeds-forum.biolife.com.my/d/304557-zfztsey
https://guyanahub.com/post/4701_https-bnd-lc-ci8w3-https-bnd-lc-syfme-https-bnd-lc-u1bcx-https-bnd-lc-6dlvu-http.html
https://mastodon.social/@lisnadea13/115379395912381414
https://www.collcard.com/post/419077_https-bnd-lc-ci8w3-https-bnd-lc-syfme-https-bnd-lc-u1bcx-https-bnd-lc-6dlvu-http.html
https://prasatnas.com/posts/72434
https://factsplat.com/splats/ce8beab1-331b-4dd1-8b3c-9c2feeee3b3e
https://papaly.com/categories/share?id=c913c2a8eec0425f8542af3169e6674b
https://bnd.lc/n50Ac/
https://bnd.lc/OhT8B/
https://bnd.lc/B8iEz/
https://bnd.lc/7XlKp/
https://bnd.lc/jwaW2/
https://bnd.lc/PG2Jn/
https://bnd.lc/7FUdx/
https://bnd.lc/227II/
https://bnd.lc/m5s5V/
https://bnd.lc/npRGH/
https://bnd.lc/TZJOE/
https://bnd.lc/xVtYB/
https://joyme.io/teeyod3hd https://joyme.io/mysassyweddingep14
https://joyme.io/mysassyweddingep13 https://joyme.io/thecursedloveep2
https://joyme.io/runtothewesthd https://x.com/theserieshd/status/1978344304973127972 https://x.com/theserieshd/status/1978344406433382441 https://pastelink.net/9okyowgm https://snippet.host/kcfcxz https://paste.enginehub.org/Q3GPRR06K https://notes.io/eqSTd https://paste.centos.org/view/2dce81a9 https://friendpaste.com/7B3r9BIag2BLYVETMZF5s2 https://freepaste.link/vdjoo5ytrn https://www.tadalive.com/forum/thread/51123/bzgfzgesy/ https://rentry.co/ot58dz45 https://herbalmeds-forum.biolife.com.my/d/304187-zdgdgsey https://guyanahub.com/post/4659_https-bnd-lc-n50ac-https-bnd-lc-oht8b-https-bnd-lc-b8iez-https-bnd-lc-7xlkp-http.html https://mastodon.social/lisnadea13/115376758914637075
https://www.collcard.com/post/418647_https-bnd-lc-n50ac-https-bnd-lc-oht8b-https-bnd-lc-b8iez-https-bnd-lc-7xlkp-http.html
https://prasatnas.com/posts/70402
https://factsplat.com/splats/06fa8eb5-9627-45c1-8563-0489b8107d06
https://papaly.com/categories/share?id=491a4707f3974842980ab687997e8cc3
https://files.fm/ip760042/info
https://bnd.lc/IrbaZ/
https://bnd.lc/C7EBj/
https://bnd.lc/nsQSn/
https://bnd.lc/vWDvm/
https://bnd.lc/sWfx1/
https://bnd.lc/VwG2S/
https://bnd.lc/1Z4M6/
https://bnd.lc/wSg1G/
https://bnd.lc/xuShw/
https://bnd.lc/shs6z/
https://joyme.io/everybodyloves https://x.com/theserieshd/status/1977964758554013879 https://guyanahub.com/post/4581_https-bnd-lc-irbaz-https-bnd-lc-c7ebj-https-bnd-lc-nsqsn-https-bnd-lc-vwdvm-http.html https://pastelink.net/p7s4yigl https://snippet.host/uhfger https://paste.enginehub.org/8QeKxIA66 https://notes.io/eqH8S https://paste.centos.org/view/c2f31389 https://friendpaste.com/75HlCkxLe3XkNRF70qeX7Y https://freepaste.link/h86c6zsond https://www.tadalive.com/forum/thread/51118/bzdgessy/ https://rentry.co/mbzhza2z https://herbalmeds-forum.biolife.com.my/d/303548-vsgsetey https://mastodon.social/lisnadea13/115370813290347755
https://www.collcard.com/post/417870_https-bnd-lc-irbaz-https-bnd-lc-c7ebj-https-bnd-lc-nsqsn-https-bnd-lc-vwdvm-http.html
https://prasatnas.com/posts/65923
https://factsplat.com/splats/7eee672f-eb83-4e5e-91b2-1f2c1f862615
https://papaly.com/categories/share?id=cc55fb5df48e42888a144f2bdca393eb
https://files.fm/ip760042/info
https://sakr-eg.jimdosite.com/blog/shrk-nql-aafsh-bmk/
https://emc-mee.jimdosite.com/blog/moving-furniture-abha/
https://emc-mee.jimdosite.com/
https://emc-mee.jimdosite.com/blog/cleaning-jeddah/
https://emc-mee.jimdosite.com/my-services/
https://www.sbnation.com/users/mycanadafitness
https://sakr-eg.jimdosite.com/moving-furniture-jeddah/
https://seg7544.wixsite.com/my-site-1/post/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D9%88%D8%AA%D8%BA%D9%84%D9%8A%D9%81-%D8%B9%D9%81%D8%B4-%D8%A8%D8%A7%D8%A8%D9%87%D8%A7
https://seg7544.wixsite.com/my-site-1
https://companyservice33.weebly.com/blog1/8069015
https://companyservice33.weebly.com/blog1/1275122
https://companyservice33.weebly.com/blog1
https://emc-mee.com/transfer-furniture-jeddah.html شركة نقل عفش بجدة
https://emc-mee.com/transfer-furniture-almadina-almonawara.html شركة نقل عفش بالمدينة المنورة
https://emc-mee.com/movers-in-riyadh-company.html شركة نقل اثاث بالرياض
https://emc-mee.com/transfer-furniture-dammam.html شركة نقل عفش بالدمام
https://emc-mee.com/transfer-furniture-taif.html شركة نقل عفش بالطائف
https://emc-mee.com/transfer-furniture-mecca.html شركة نقل عفش بمكة
https://emc-mee.com/transfer-furniture-yanbu.html شركة نقل عفش بينبع
https://emc-mee.com/transfer-furniture-alkharj.html شركة نقل عفش بالخرج
https://emc-mee.com/transfer-furniture-buraydah.html شركة نقل عفش ببريدة
https://emc-mee.com/transfer-furniture-khamis-mushait.html شركة نقل عفش بخميس مشيط
https://emc-mee.com/transfer-furniture-qassim.html شركة نقل عفش بالقصيم
https://emc-mee.com/transfer-furniture-tabuk.html شركة نقل عفش بتبوك
https://emc-mee.com/transfer-furniture-abha.html شركة نقل عفش بابها
https://emc-mee.com/transfer-furniture-najran.html شركة نقل عفش بنجران
https://emc-mee.com/transfer-furniture-hail.html شركة نقل عفش بحائل
https://emc-mee.com/transfer-furniture-dhahran.html شركة نقل عفش بالظهران
Leave a comment