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.
https://github.com/SEED-FREEDOM-2024-HD
https://github.com/SeedFreedom-HD-Thai
https://www.evernote.com/shard/s674/sh/7d5b25d2-180d-f585-ee45-bfd3b6c61ef2/6Nken25ivB1wznUrS4CH-qEszPQkPnnXOkxRKOuk46JDmB-6IA2GIX_3Ww
https://www.evernote.com/shard/s674/sh/fa91c4bc-dd66-dcb6-6aef-024a03eca104/bYOUA40wpRMDxTcHsl6b0iENe48mvkx_5J7JMjPyZN2ReXXSJL3jP85t1A
https://ernafer.aioblogs.com/79052555/%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99-%E0%B8%9F%E0%B8%A3-%E0%B8%98-%E0%B8%AB%E0%B8%A2%E0%B8%94-2024-%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-tee-yod-%E0%B9%80%E0%B8%95-%E0%B8%A1%E0%B9%80%E0%B8%A3-%E0%B8%AD%E0%B8%87-fhd
https://ernafer.aioblogs.com/79052617/%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99-%E0%B8%9F%E0%B8%A3-%E0%B8%98-%E0%B8%AB%E0%B8%A2%E0%B8%94-2024-%E0%B8%94-%E0%B8%AB%E0%B8%99-%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-tee-yod-%E0%B9%80%E0%B8%95-%E0%B8%A1%E0%B9%80%E0%B8%A3-%E0%B8%AD%E0%B8%87-qhd
https://page.famewall.io/teeyod
https://github.com/Tee-Yod-2024-HD
https://github.com/Pattaya-Heat-thai-2024
https://github.com/MarryMyHusbandEp15Thai
https://github.com/MyLoveintheCountrysideEp21Thai
https://github.com/BeautyNewbieEp1SeriesThai
https://kerrinorange.hippovideo.io/page/marrymyhusbandep15
https://github.com/MyLoveintheCountrysideep20thai
https://github.com/ernsaki/MyLoveintheCountrysideep20/discussions/1
https://myloveinthecountrysideep20thai.notice.site/
https://flexxcopep5.notice.site/
https://github.com/dersaca/FlexXCopEp5/discussions/1
https://cityofstarsep3.framer.wiki/
https://www.forexagone.com/forum/questions-debutants/frerdseasa-103407#200978
https://herbalmeds-forum.biolife.com.my/d/35263-ferthuik
https://tempaste.com/zqn0C2kuFSp
https://tempaste.com/c7w2Y9bFgrw
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E2%96%B7-%E0%B8%AA%E0%B8%B2%E0%B8%A1%E0%B8%B5%E0%B8%84%E0%B8%99%E0%B8%99%E0%B8%B5%E0%B9%89%E0%B9%81%E0%B8%88%E0%B8%81%E0%B8%9F%E0%B8%A3%E0%B8%B5%E0%B9%83%E0%B8%AB%E0%B9%89%E0%B9%80%E0%B8%98%E0%B8%AD—-marry-my-husband-ep-13-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-13-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%AA%E0%B8%B8%E0%B8%94-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1-%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%8B%E0%B8%B5%E0%B8%A3%E0%B8%B5%E0%B8%AA%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-thai
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E2%96%B7-%E0%B8%AA%E0%B8%B2%E0%B8%A1%E0%B8%B5%E0%B8%84%E0%B8%99%E0%B8%99%E0%B8%B5%E0%B9%89%E0%B9%81%E0%B8%88%E0%B8%81%E0%B8%9F%E0%B8%A3%E0%B8%B5%E0%B9%83%E0%B8%AB%E0%B9%89%E0%B9%80%E0%B8%98%E0%B8%AD—-marry-my-husband-ep-13-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-13-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%A5%E0%B9%88%E0%B8%B2%E0%B8%AA%E0%B8%B8%E0%B8%94-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1-%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-hd-%E0%B8%8B%E0%B8%B5%E0%B8%A3%E0%B8%B5%E0%B8%AA%E0%B9%8C%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-thai/all
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E2%9E%B2%E0%B8%A5%E0%B8%B0%E0%B8%84%E0%B8%A3%E2%96%B8%E0%B8%AA%E0%B8%95%E0%B8%B2%E0%B8%A3%E0%B9%8C%E0%B8%97%E0%B8%AD%E0%B8%B1%E0%B8%9E-ep-9-10-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-full-hd-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%97%E0%B8%B8%E0%B8%81%E0%B8%95%E0%B8%AD%E0%B8%99-%E0%B8%94%E0%B8%A3%E0%B8%B2%E0%B8%A1%E0%B9%88%E0%B8%B2%E0%B9%84%E0%B8%97%E0%B8%A2
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E2%9E%B2%E0%B8%A5%E0%B8%B0%E0%B8%84%E0%B8%A3%E2%96%B8%E0%B8%AA%E0%B8%95%E0%B8%B2%E0%B8%A3%E0%B9%8C%E0%B8%97%E0%B8%AD%E0%B8%B1%E0%B8%9E-ep-9-10-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-full-hd-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%97%E0%B8%B8%E0%B8%81%E0%B8%95%E0%B8%AD%E0%B8%99-%E0%B8%94%E0%B8%A3%E0%B8%B2%E0%B8%A1%E0%B9%88%E0%B8%B2%E0%B9%84%E0%B8%97%E0%B8%A2/all
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E2%96%B7%E2%9E%B2%E0%B8%A5%E0%B8%B0%E0%B8%84%E0%B8%A3%E2%96%B8%E0%B8%A3%E0%B8%B1%E0%B8%81%E0%B8%97%E0%B9%88%E0%B8%A7%E0%B8%A1%E0%B8%97%E0%B8%B8%E0%B9%88%E0%B8%87-ep-15-16-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-full-hd-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%97%E0%B8%B8%E0%B8%81%E0%B8%95%E0%B8%AD%E0%B8%99-%E0%B8%94%E0%B8%A3%E0%B8%B2%E0%B8%A1%E0%B9%88%E0%B8%B2%E0%B9%84%E0%B8%97%E0%B8%A2-thai
https://testimonial.to/%E0%B8%94%E0%B8%B9-%E2%96%B7%E2%9E%B2%E0%B8%A5%E0%B8%B0%E0%B8%84%E0%B8%A3%E2%96%B8%E0%B8%A3%E0%B8%B1%E0%B8%81%E0%B8%97%E0%B9%88%E0%B8%A7%E0%B8%A1%E0%B8%97%E0%B8%B8%E0%B9%88%E0%B8%87-ep-15-16-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-full-hd-%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%97%E0%B8%B8%E0%B8%81%E0%B8%95%E0%B8%AD%E0%B8%99-%E0%B8%94%E0%B8%A3%E0%B8%B2%E0%B8%A1%E0%B9%88%E0%B8%B2%E0%B9%84%E0%B8%97%E0%B8%A2-thai/all
https://senja.io/p/akillerparadoxep1-8/r/seriesthai
https://senja.io/p/akillerparadoxep1-8/t/11f9a845-4009-4101-af9d-3e4011d54554
https://widget.senja.io/widget/e95732c3-c486-4706-b0d8-c7d75414460c
https://www.skillshare.com/en/profile/%E0%B8%AB%E0%B8%99%E0%B9%89%E0%B8%B2%E0%B8%81%E0%B8%B2%E0%B8%81%E0%B8%84%E0%B8%A7%E0%B8%B2%E0%B8%A1%E0%B8%A2%E0%B8%B8%E0%B8%95%E0%B8%B4%E0%B8%98%E0%B8%A3%E0%B8%A3%E0%B8%A1-%E0%B8%8B%E0%B8%B1%E0%B8%9A%E0%B9%84%E0%B8%97%E0%B8%A2-%E0%B8%95%E0%B8%AD%E0%B8%99%E0%B8%97%E0%B8%B5%E0%B9%88-EP-1-8/471161657
https://testimonial.to/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-4-%E0%B8%84%E0%B8%B4%E0%B8%87%E0%B8%AA%E0%B9%8C-2-2024-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-4-%E0%B8%84%E0%B8%B4%E0%B8%87%E0%B8%AA%E0%B9%8C-2-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-imax-1080i
https://testimonial.to/%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2%E0%B8%9F%E0%B8%A3%E0%B8%B5-4-%E0%B8%84%E0%B8%B4%E0%B8%87%E0%B8%AA%E0%B9%8C-2-2024-%E0%B8%94%E0%B8%B9-%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87-4-%E0%B8%84%E0%B8%B4%E0%B8%87%E0%B8%AA%E0%B9%8C-2-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C-imax-1080i/all
https://senja.io/p/4kings2hd/t/c9c65d73-98e0-46bc-827d-38abf9fe2549
https://widget.senja.io/widget/c45eff73-ed8e-4fca-83be-5bb12145d241
https://senja.io/p/4kings2hd/r/thai
https://www.forexagone.com/forum/questions-debutants/trfesdawa-102274#199836
https://herbalmeds-forum.biolife.com.my/d/33779-ghyuiopk
https://tempaste.com/hWkUrkjrl1Z
https://www.pasteonline.net/untitled-3221
https://senja.io/p/pattayaheathdthai/t/a2ee868b-592b-473e-b507-5e865da852d0
https://senja.io/p/pattayaheathdthai/r/subthai
https://feedback.senja.io/p/duuhnangaithy-pidemuuenglaa-etmeruueng-phaakh-aithy-pattaya-heat-hd-phaakyaithy-frii
https://feedback.senja.io/p/duuhnangaithyfrii-pidemuuenglaa-2023-duu-hnang-pidemuuenglaa-etmeruuengnailn-imax1080i
https://rcivhf7341.expandcart.com/index.php?route=product/product&product_id=373
https://rcivhf7341.expandcart.com/index.php?route=product/product&product_id=374
https://rcivhf7341.expandcart.com/index.php?route=product/product&product_id=375
https://github.com/pattayaheatsubthai2024
https://m.facebook.com/media/set/?set=a.1175554330091011
https://testimonial.to/%E2%96%B7%E2%9E%B2%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B8%AD%E0%B8%AD%E0%B8%99%E0%B9%84%E0%B8%A5%E0%B8%99%E0%B9%8C%E0%B8%9F%E0%B8%A3%E0%B8%B5-%E0%B8%9B%E0%B8%B4%E0%B8%94%E0%B9%80%E0%B8%A1%E0%B8%B7%E0%B8%AD%E0%B8%87%E0%B8%A5%E0%B9%88%E0%B8%B2-2024-%E0%B8%94%E0%B8%B9%E0%B8%AB%E0%B8%99%E0%B8%B1%E0%B8%87%E0%B9%84%E0%B8%97%E0%B8%A2-pattaya-heat-%E0%B9%80%E0%B8%95%E0%B9%87%E0%B8%A1%E0%B9%80%E0%B8%A3%E0%B8%B7%E0%B9%88%E0%B8%AD%E0%B8%87-4k-hd
https://github.com/TheGoldfingerHdThai2024
https://m.facebook.com/media/set/?set=a.1175562573423520
https://tkztte8208.expandcart.com/index.php?route=product/product&product_id=373
Leave a comment