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://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
https://www.merexpression.com/elsakr
https://www.merexpression.com/read-blog/31739
https://webyourself.eu/elsakrjeddah
https://webyourself.eu/blogs/31059/%D8%A7%D9%81%D8%B6%D9%84-%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%A7%D8%AB%D8%A7%D8%AB-%D9%81%D9%8A-%D8%AC%D8%AF%D8%A9
https://devpost.com/elsakrjeddah
https://knowyourmeme.com/users/jumperads
https://ataralmadinah662300791.wordpress.com/2022/08/21/%d9%86%d9%82%d9%84-%d8%b9%d9%81%d8%b4-%d8%a8%d8%ac%d8%af%d8%a9-2/
https://atar-almadinah.over-blog.com/2022/08/sharikat-naql-eafsh-abhir-alshamalia.html
https://atar-almadinah.over-blog.com/2022/08/naql-eafsh-dakhil-jida.html
https://ataralmadinah662300791.wordpress.com/2022/08/22/%d8%b4%d8%b1%d9%83%d8%a9-%d9%86%d9%82%d9%84-%d8%b9%d9%81%d8%b4-%d8%a7%d8%a8%d8%ad%d8%b1-%d8%a7%d9%84%d8%b4%d9%85%d8%a7%d9%84%d9%8a%d8%a9/
https://jumperads.shutterfly.com/22
http://610b31f1e425e.site123.me/about
https://myworldgo.com/blog/40386/-
https://kaalama.org/read-blog/161044
https://kaalama.org/read-blog/161045
https://myworldgo.com/blog/40387/-
https://projects.umwhistory.org/cwh/myomeka/posters/show/38417
https://projects.umwhistory.org/cwh/myomeka/posters/show/38418
https://projects.umwhistory.org/cwh/myomeka/posters/show/38419
https://projects.umwhistory.org/cwh/myomeka/posters/show/38420
https://www.soft-clouds.com/blogs/1047/%D8%A7%D9%81%D8%B6%D9%84-%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%AC%D8%AF%D8%A9
https://moodle.cce.cornell.edu/tag/index.php?tag=%D8%B4%D8%B1%D9%83%D8%A9%20%D9%86%D9%82%D9%84%20%D8%B9%D9%81%D8%B4%20%D8%A8%D8%AC%D8%AF%D8%A9
https://moodle.cce.cornell.edu/tag/index.php?id=3259
https://ataralmadinah.shutterfly.com/pictures#n_5
https://projects.umwhistory.org/cwh/myomeka/posters/show/38482
https://www.soft-clouds.com/blogs/1194/%D8%B4%D9%81%D8%B7-%D8%A8%D9%8A%D8%A7%D8%B1%D8%A9-%D8%A8%D8%AC%D8%AF%D8%A9
https://projects.umwhistory.org/cwh/myomeka/posters/show/38484
https://www.soft-clouds.com/blogs/1195/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A7%D8%A8%D8%AD%D8%B1-%D8%A7%D9%84%D8%B4%D9%85%D8%A7%D9%84%D9%8A%D8%A9
https://kaalama.org/read-blog/162006
https://kaalama.org/read-blog/162008
https://ataralmadinah.shutterfly.com/pictures#n_5
https://uberant.com/users/ataralmadinah/
https://uberant.com/article/1860769-moving-furniture-in-jeddah/
https://www.ulule.com/elsakrjeddah/#/projects/followed
http://www.quan6.hochiminhcity.gov.vn/thutuchanhchinh/layouts/mobile/dispform.aspx?List=238a972d%2D3d44%2D45fd%2Dac5e%2D9e73bc02b75b&View=5de55f99%2D23ee%2D4fbd%2D9136%2D4fc3c67269b4&ID=4293
http://www.quan6.hochiminhcity.gov.vn/thutuchanhchinh/_layouts/mobile/dispform.aspx?List=238a972d%2D3d44%2D45fd%2Dac5e%2D9e73bc02b75b&View=5de55f99%2D23ee%2D4fbd%2D9136%2D4fc3c67269b4&ID=4295
http://www.quan6.hochiminhcity.gov.vn/thutuchanhchinh/layouts/mobile/dispform.aspx?List=238a972d%2D3d44%2D45fd%2Dac5e%2D9e73bc02b75b&View=5de55f99%2D23ee%2D4fbd%2D9136%2D4fc3c67269b4&ID=4294
https://onlylocal.com.au/listing/%d8%b4%d8%b1%d9%83%d8%a9-%d9%86%d9%82%d9%84-%d8%b9%d9%81%d8%b4-%d9%88%d8%a7%d8%ab%d8%a7%d8%ab-%d8%a8%d8%ac%d8%af%d8%a9/
https://emcmee.blogspot.com/2022/08/transfer-furniture-jeddah.html
https://www.behance.net/ataralmadinah
https://shapshare.com/read-blog/176946
https://shapshare.com/read-blog/176955
https://telegra.ph/%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%AC%D8%AF%D8%A9-08-31
https://ataralmadinah1.gumroad.com/p/atar-almadinah-best-site-transfer-furniture-jeddah-movers
https://groups.google.com/g/atar-almadinah-movers-jedah/c/lUp4E1DOQmw
https://groups.google.com/g/atar-almadinah-movers-jedah/c/RUKhB6rV8J4
https://atar-almadinah.seesaa.net/article/491147451.html?1661998619
https://atar-almadinah.seesaa.net/article/491147633.html?1661999400
https://1atar-almadinah.simplesite.com/
https://ko-fi.com/ataralmadinah
https://hackmd.io/LfF2ixQ_STiyVQrWSi9Bew
https://hackmd.io/zG4PL9Z7T9qjLKOzYO2zxw
https://corosocial.com/read-blog/151896
https://corosocial.com/read-blog/151902
https://emcmee.blogspot.com/2022/08/transfer-furniture-jeddah.html
https://www.khedmeh.com/wall/blogs/post/12991
https://www.khedmeh.com/wall/blogs/12905
https://www.b-webdesign.org/dir-wowonder/read-blog/95246
https://www.b-webdesign.org/dir-wowonder/read-blog/95225
https://joyrulez.com/blogs/168166/%D8%B4%D8%B1%D9%83%D8%A7%D8%AA-%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D8%A8%D8%AC%D8%AF%D8%A9
https://joyrulez.com/blogs/168162/%D8%B4%D8%B1%D9%83%D8%A7%D8%AA-%D9%84%D9%86%D9%82%D9%84-%D8%A7%D9%84%D8%B9%D9%81%D8%B4-%D9%81%D9%8A-%D8%AC%D8%AF%D8%A9
https://demo.sngine.com/blogs/102320/%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%AC%D8%AF%D8%A9
https://demo.sngine.com/blogs/101980/%D8%A7%D9%81%D8%B6%D9%84-%D8%B4%D8%B1%D9%83%D8%A9-%D9%86%D9%82%D9%84-%D8%B9%D9%81%D8%B4-%D8%A8%D8%AC%D8%AF%D8%A9-emc-mee-com-transfer-furniture
https://emc-mee.page.tl/%26%231575%3B%26%231585%3B%26%231602%3B%26%231575%3B%26%231605%3B-%26%231588%3B%26%231585%3B%26%231603%3B%26%231575%3B%26%231578%3B-%26%231606%3B%26%231602%3B%26%231604%3B-%26%231593%3B%26%231601%3B%26%231588%3B-%26%231576%3B%26%231580%3B%26%231583%3B%26%231577%3B.htm
https://ataralmadinah662300791.wordpress.com/2022/09/05/%d8%b4%d8%b1%d9%83%d8%a9-%d9%86%d9%82%d9%84-%d8%b9%d9%81%d8%b4-%d9%85%d9%86-%d8%ac%d8%af%d8%a9-%d8%a7%d9%84%d9%89-%d8%aa%d8%a8%d9%88%d9%83-%d9%85%d8%b9-%d8%a7%d9%84%d8%aa%d8%ba%d9%84%d9%8a%d9%81/
https://atar-almadinah.over-blog.com/2022/09/transfer-furniture-jeddah-tabuk.html
https://eslamiatview.blogspot.com/2022/09/transfer-furniture-.html
https://is.gd/bJ2Dmy
https://is.gd/ypnMEL
https://is.gd/BLejy1
https://is.gd/nHp6N4
https://is.gd/BtLzld
https://is.gd/zxECuM
https://is.gd/i4mxfM
https://is.gd/DsIPbe
https://cutt.ly/tCzFRi0
https://cutt.ly/ECzF3dA
https://cutt.ly/oCzGwW6
https://is.gd/GfoG2V
https://is.gd/mX0WTb
https://cutt.ly/ACzGRPF
https://is.gd/SLAkcT
https://cutt.ly/TCzGPlc
https://rb.gy/doq4qv
https://rb.gy/f6lina
https://rb.gy/lfqg9r
https://rb.gy/nrko3x
https://rb.gy/xhuggi
https://rb.gy/lbp0ea
https://rb.gy/wsgbj0
https://rb.gy/eumloo
https://rb.gy/foooha
https://rb.gy/po1lxc
شركة مكافحة حشرات بالقطيف وكذلك شركة كشف تسربات المياه بالقطيف وتنظيف خزانات وتنظيف الموكيت والسجاد والكنب والشقق والمنازل بالقطيف وتنظيف الخزانات بالقطيف وتنظيف المساجد بالقطيف شركة تنظيف بالقطيف تنظيف المسابح بالقطيف
https://jumperads.com/qatif/anti-insects-company-qatif.html شركة مكافحة حشرات بالقطيف
https://jumperads.com/qatif/water-leaks-detection-company-qatif.html شركة كشف تسربات بالقطيف
https://jumperads.com/qatif/qatif-company-surfaces.html شركة عزل اسطح بالقطيف
https://jumperads.com/qatif/qatif-company-sewage.html شركة تسليك مجاري بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-sofa.html شركة تنظيف كنب بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-mosques.html شركة تنظيف مساجد بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-Carpet.html شركة تنظيف سجاد بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-tanks.html شركة تنظيف خزانات بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-swimming-bath.html شركة تنظيف وصيانة مسابح بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-Furniture.html شركة تنظيف الاثاث بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-home.html شركة تنظيف شقق بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-Carpets.html شركة تنظيف موكيت بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company.html شركة تنظيف مجالس بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-house.html شركة تنظيف منازل بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-curtains.html شركة تنظيف ستائر بالقطيف
https://jumperads.com/qatif/qatif-cleaning-company-Villas.html شركة تنظيف فلل بالقطيف
https://jumperads.com/qatif/qatif-company-tile.html شركة جلي بلاط بالقطيف
https://disqus.com/by/disqus_HFolYHnmNp/about/
https://myspace.com/mecca4
https://www.magcloud.com/account
https://sketchfab.com/Mecca4
https://www.hackerearth.com/mzza324/ https://www.gta5-mods.com/users/companies1111 https://triberr.com/Mecca4 https://www.custommagnums.com/members/mecca.172154/ https://audiomack.com/mecca-119 https://pastebin.com/u/Mecca112 https://profiles.delphiforums.com/n/pfx/profile.aspx?nav=profile&webtag=dfpprofile000&userId=1891257551 https://app.giveffect.com/users/1608514-mecca https://www.divephotoguide.com/user/Mecca4 https://letterboxd.com/companies1111/ https://www.mightycause.com/profile/bduhbf https://www.ted.com/profiles/49546578 https://lichess.org/account/profile https://www.indiegogo.com/individuals/38619585 https://talk.plesk.com/members/mecca.428242/#about https://hashnode.com/Mecca4
https://www.mobafire.com/profile/mecca-1199210?profilepage
https://myanimelist.net/profile/Yanbu
https://www.designspiration.com/mzza324/saves/
https://spinninrecords.com/profile
https://www.instructables.com/member/Mecca4/?cb=1751001772974
https://mastodon.social/@Mecca4
https://scioly.org/forums/memberlist.php?mode=viewprofile&u=158754
https://qiita.com/Mecca
https://www.ezistreet.com/profile/mecca/about
Leave a comment