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Couch to 5K
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I've been very naughty

I ignored everything Oldfloss has ever taught me and decided to see how fast I could run 5K :o The 4th km was a bit of a struggle but the last mostly downslope downbreeze km was a joy :)

W8R3 done! Plans are Parkrun on Saturday at a rather more appropriate pace then W9R2 on Monday and W9R3 on my birthday on Wednesday.

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Check you being all speedy and stuff!! Well done completing week 8! That's a big deal, but I guess you have your eyes firmly on the next prize :D not far to go now.

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I like being ignored.. by Graduates ๐Ÿ˜Š I ignore myself sometimes...and run quickly...Brilliant time and a downhill spurt too..Wow..!

Huge well done..ignore me any time you like..xx

PS

New runners...please ..slow and steady..else I'll come and get you...๐Ÿ˜†

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Yes, as I have already graduated once a year ago I felt I understand enough about running to push things today. W9 will be slower, after all I have a whole extra 2 minutes to run :o

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Seeing as you fitted your 5k into the constraints of a 28 minute workout, I don't see how we can grumble. Just remember not to try to do that on every run.

Well done.............only one question.......... was that done at an easy conversational pace?

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Mostly, yes. I made a point of checking that I could still talk. The sentences were quite short in the 4th km but I think 4:58 for the last km shows I wasn't overdoing it. As I said, I will slow down for W9.

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Week 8 and sub 5 mins per Km. That is really good. Take it steady though, injury comes all too easily if you overdo it.

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Awesome 5K time Now-runner!!!

R-E-S-P-E-C-T-!!! ๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ™‡โ€โ™‚๏ธ๐Ÿ™‡โ€โ™‚๏ธ

You must've been going like something off a shovel...

Just to clarify, you didn't do that on a motorcycle did you?! ๐Ÿ˜‚

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Aw shucks, thank you ๐Ÿคญ I worked out my "Age Grade" this morning, I'm very pleased with 61%. No mechanical aids involved, just my faithful hound running with me (well, she runs somewhere within 100 yds) and the last km mostly down a slope with a breeze assisting me as well.

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61% Thatโ€™s very good going indeed, I hadnโ€™t heard of this before... I just did mine and itโ€™s 46% so some room for improvement, Iโ€™d have to shave 2 min off to get up to 50% or I could just look again when Iโ€™m older and hope everyone else isnโ€™t as fit!!! ๐Ÿคฃ

Hey, youโ€™ll have to update your header banner with your new PB, thatโ€™s something to be proud of there bud ๐Ÿ˜Ž๐Ÿ‘

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I'd forgotten about the header banner - I tried to use the new time but it wouldn't save it so I've used a photo I took.

I've just spotted your name on 10 is the Magic Number Plan so we'll be doing that together all being well :)

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Aah good stuff Now-runner, I'll see you over the bridge... might try and keep up with you for a couple of K's! ๐Ÿ˜…

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I just remembered a couple of mates posting their cross-country cycling exploits on Strava. The distances and times were unbelievably impressive for 60-somethings. It was a long time later that we found out they'd bought electric bikes!

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๐Ÿคฃ๐Ÿ˜‚๐Ÿคฃ one way to stay top of the leaderboard I suppose! Thatโ€™s just brilliant!

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