Two weeks into the 5k plan and haven't seen too many 3 mins something a kilometer.


So it's prob been my best week training wise in quiet a while. The two missed sessions were the long Run which was a big one to miss and the bric run off the bike. I also swapped a training swim for a race on the Saturday. It was my first time this year getting into the sea and without a wetsuit just togs. It was pretty cold but because it was a race you just got on with it. Finished 125th place. It's a handicapped race so I was off on 3:45 mins after go, it's short enough race so trying to catch people off that time is beyond me. Having said that there's some really good swimmers going off behind me at like 8 or 9 minutes and they flew past me.

I was very good on the bike this week and managed to get my long bike in on Sunday. My bike is the one that requires the most amount of work so it's important not to miss any sessions.

The sub 20 min 5k is going ok. I got my hard sessions out of the way early in the week so did my intervals on the weds. They were 800 meter intervals and I was doing them at about 4:10 pace. Then on Thursday I roped Kenny Noonan in for the hill repeats, so we found a hill on Big Bum Boulveard and ran up it 8 times........that was a tough session. I'm finding it really tough to get in fast runs that are below 4 min k pace. This week I have to do 200 meter intervals. I need to get someone else out with me as trying to do that on your own means you don't push yourself as hard.


9043 comments


Your comment was posted successfully! Thank you!

  • Ahmedabad Escorts

    https://www.ahmedabadescorts69.com/
    https://www.ahmedabadescorts69.com/ambli-escorts.html
    https://www.ahmedabadescorts69.com/about.html
    https://www.ahmedabadescorts69.com/jaipur-escorts.html
    https://www.ahmedabadescorts69.com/pune-escorts.html
    https://www.ahmedabadescorts69.com/ahmedabad-call-girls.html
    https://www.ahmedabadescorts69.com/high-profile-call-girls.html
    https://www.ahmedabadescorts69.com/ahmedabad-escorts.html
    https://www.ahmedabadescorts69.com/hebatpur-escorts.html
    https://www.ahmedabadescorts69.com/independent-escorts.html
    https://www.ahmedabadescorts69.com/sg-highway-escorts.html
    https://www.ahmedabadescorts69.com/spanish-escorts.html
    https://www.ahmedabadescorts69.com/gota-escorts.html
    https://www.ahmedabadescorts69.com/mallu-escorts.html
    https://www.ahmedabadescorts69.com/isanpur-escorts.html
    https://www.ahmedabadescorts69.com/model-escorts.html
    https://www.ahmedabadescorts69.com/surat-escorts.html
    https://www.ahmedabadescorts69.com/vip-escorts.html
    https://www.ahmedabadescorts69.com/amraiwadi-escorts.html
    https://www.ahmedabadescorts69.com/model-call-girls.html
    https://www.ahmedabadescorts69.com/bodakdev-escorts.html
    https://www.ahmedabadescorts69.com/escorts-girls-in-gallery.html
    https://www.ahmedabadescorts69.com/airhostess-escorts.html
    https://www.ahmedabadescorts69.com/housewife-escorts.html
    https://www.ahmedabadescorts69.com/sabarmati-escorts.html
    https://www.ahmedabadescorts69.com/russian-escort-ahmedabad.html
    https://www.ahmedabadescorts69.com/ahmedabad-call-girls-photos.html
    https://www.ahmedabadescorts69.com/bangalore-escorts.html
    https://www.ahmedabadescorts69.com/elite-escorts.html
    https://www.ahmedabadescorts69.com/escorts-girls-in-ahmedabad.html
    https://www.ahmedabadescorts69.com/high-class-escorts.html
    https://www.ahmedabadescorts69.com/young-escorts.html
    https://www.ahmedabadescorts69.com/mani-nagar-escorts.html
    https://www.ahmedabadescorts69.com/chinese-escorts.html
    https://www.ahmedabadescorts69.com/hyderabad-escorts.html
    https://www.ahmedabadescorts69.com/busty-escorts.html
    https://www.ahmedabadescorts69.com/indian-escorts.html
    https://www.ahmedabadescorts69.com/chennai-escorts.html
    https://www.ahmedabadescorts69.com/mature-escorts.html
    https://www.ahmedabadescorts69.com/mumbai-escorts.html
    https://www.ahmedabadescorts69.com/thaltej-escorts.html
    https://www.ahmedabadescorts69.com/satellite-escorts.html
    https://www.ahmedabadescorts69.com/contact.html
    https://www.ahmedabadescorts69.com/celebrity-escorts.html
    https://www.ahmedabadescorts69.com/prahlad-nagar-escorts.html
    https://www.ahmedabadescorts69.com/kolkata-escorts.html
    https://www.ahmedabadescorts69.com/dating-escorts.html
    https://www.ahmedabadescorts69.com/russian-call-girls.html

  • gagori wistoney

    I can recommend. Because he heals
    People with herbs 💯%
    For so many years now he have been curing dangerous types of diseases. Just with herbs that don’t have any effects to the body. Those herbs cured diseases from the blood. I am so much grateful that I have been cured from the Herpes disease. Contact him on WhatsApp +2349023492882 or

    email drederibhalo@gmail.com

    facebook page https://www.facebook.com/profile.php?id=100089619710527&mibextid=ZbWKwL


  • Diamond168☪เว็บแท้☪เว็บ 𝐓 𝐎 𝐏 1

    https://x.com/NP5230322012050/status/2057335681912107161
    https://bsky.app/profile/maitho00.bsky.social/post/3mmdqdcuryk2y
    https://schoolido.lu/user/chanok168/
    https://www.twosapp.com/6a0ea6bcdc726faade2f3df7
    https://multy.me/Wvo2r
    https://tooter.in/Piyapol168/posts/116611215277430479
    https://lebanonhub.app/posts/960084
    https://mastodon.social/@Pawich168/116611241014305825


  • 💞สล็อตเว็บตรง เว็บสล็อตค่ายดัง 2026💞

    https://x.com/NP5230322012050/status/2057335681912107161
    https://bsky.app/profile/maitho00.bsky.social/post/3mmdql62puc2y
    https://schoolido.lu/user/Supin168/
    https://www.twosapp.com/6a0ea776dc726faade2f3e04
    https://multy.me/COYlK
    https://tooter.in/Piyapol168/posts/116611217079709027
    https://lebanonhub.app/posts/960086
    https://mastodon.social/@Pawich168/116611244018959584


  • ArtiZynt Germany

    https://www.facebook.com/ArtiZynt.Germany/
    https://www.facebook.com/ArtiZynt.Germany/
    https://www.facebook.com/groups/artizyntgermany/
    https://www.facebook.com/groups/artizyntgermanybewertungen/
    https://www.facebook.com/groups/artizyntkapseln.site/
    https://www.facebook.com/groups/artizyntkapselngermany.de/
    https://www.facebook.com/events/846213768527545
    https://groups.google.com/g/artizynt-kapseln-germany/c/c-Fpc6GLDY
    https://thenutritiondeal.blogspot.com/2026/05/artizynt-germany-offizielle-bewertungen.html
    https://artizynt-kapseln-germany.blogspot.com/2026/05/artizynt-kapseln-germany-ist-der-hype.html
    https://sites.google.com/view/artizynt-germany-de
    https://colab.research.google.com/drive/1JSPJIadbysOkYMajR2oDVyBQ1oXWx132?
    https://hackmd.io/PKnBcn-YR8Wl18Rpd4bYGA/B1HgyKoJfg https://hackmd.io/PKnBcn-YR8Wl18Rpd4bYGA/Hk0z1YsJfe
    https://www.researchhub.com/paper/11261287/artizynt-germany-offizielle-bewertungen-naturliche-inhaltsstoffe
    https://www.researchhub.com/paper/11261288/artizynt-kapseln-germany-wir-haben-es-90-tage-lang-getestet-hier-ist-meine-ehrliche-meinung
    https://scribehow.com/viewer/ArtiZynt_Germany_Wir_haben_es_90_Tage_lang_getestet
    _hier_ist_meine_ehrliche_Meinung__53nqcnr4THmswR-7gJiUqw
    https://scribehow.com/viewer/ArtiZynt_Germany_Offizielle_Bewertungen_and_Naturliche_Inhaltsstoffe__YuHDe6h5Rkiu3axn2CmVhw
    https://scribehow.com/viewer/ArtiZynt_Kapseln_Germany_Amazon-Bewertungen_Preis_Vorteile_Inhaltsstoffe_und_Bezugsquellen__dju_K9_0RxG2wtUoU_4JVA
    https://scribehow.com/viewer/ArtiZynt_Kapseln_Germany_Ehrlicher_Erfahrungsbericht_mit_Informationen_zu_Vorteilen_Nebenwirkungen_Inhaltsstoffen_und_Wirkungsdauer__QCZcWRUARXqWbrxG9OlIfA
    https://open.firstory.me/story/cmpefi22i02bl01r962ic30aq
    https://open.firstory.me/story/cmpefmdd602kl01pigdnzea7c
    https://www.facebook.com/IdealFit.Drops/
    https://www.facebook.com/groups/idealfitreviews2026/
    https://www.facebook.com/groups/idealfitreview/
    https://www.facebook.com/groups/idealfitdrops/
    https://www.facebook.com/groups/idealfitdropsreviews/
    https://www.facebook.com/events/1653201105901062
    https://www.facebook.com/Alpha.Beast.Capsules.Italy/
    https://www.facebook.com/groups/alphabeastitaly/
    https://www.facebook.com/groups/alphabeastitalyrecensioni/
    https://www.facebook.com/groups/alphabeastcapsules/
    https://www.facebook.com/groups/alphabeastcapsulesitaly/
    https://www.facebook.com/events/2001844924052201/
    https://www.facebook.com/AlphaRockMaleEnhancement.Get/
    https://www.facebook.com/XP69.Kapseln.DE.AT.CH/
    https://www.facebook.com/groups/xp69.me/
    https://www.facebook.com/groups/xp69meaustria/
    https://www.facebook.com/groups/xp69meswitzerland/
    https://www.facebook.com/groups/xp69.kapseln.de.at.ch/
    https://www.facebook.com/events/993711899763155
    https://www.facebook.com/XP69.Kapsler/
    https://www.facebook.com/groups/xp69medenmark/
    https://www.facebook.com/groups/xp69.me.dk/
    https://www.facebook.com/groups/xp69kapsler/
    https://www.facebook.com/groups/xp69kapslerdenmark/
    https://www.facebook.com/events/1298368265152407/
    https://www.facebook.com/XP69.Capsules/
    https://www.facebook.com/groups/xp69menetherlands/
    https://www.facebook.com/groups/xp69me.nl/
    https://www.facebook.com/groups/xp69capsules.nl
    https://www.facebook.com/groups/xp69capsulesnetherlands/
    https://www.facebook.com/events/3053271818203125/


  • 💞สล็อตเว็บตรง เว็บสล็อตค่ายดัง 2026💞

    https://x.com/NP5230322012050/status/2057335681912107161
    https://bsky.app/profile/maitho00.bsky.social/post/3mmdql62puc2y
    https://schoolido.lu/user/Supin168/
    https://www.twosapp.com/6a0ea776dc726faade2f3e04
    https://multy.me/COYlK
    https://tooter.in/Piyapol168/posts/116611217079709027
    https://lebanonhub.app/posts/960086
    https://mastodon.social/@Pawich168/116611244018959584


Leave a comment