Don't worry champ, at least you were honest.After reading this thread I'd thought I'd give it a try. Lost about 12kgs over the past six months and feel much fitter for it.
Time = 14.38.
i'm with you mate, don't worry. I've only been at it for a week though, and I'm on a treadmill as it's freezing here in london! Hope to get into the thirteens in a few weeks, would be good.After reading this thread I'd thought I'd give it a try. Lost about 12kgs over the past six months and feel much fitter for it.
Time = 14.38.
i do something similair to that on a treadmill at the gym.....hey all, last 3km time trial i did got mid 11mins, but i got a gym sess on the treddy for you guys to try, and would be interested to see how everyone goes/and, or any feedback anyone may have.
set the treadmill for a time limit of 30min and 10seconds(allowing for the belt to get up to speed). set the speed for 8km/hr, then every 5min its counts down up the speed (see below), until the 30mins is up. its pretty hard i reckon and its spot on 6km in 30min, i dont know wheather thats good or not, but hav a go if you so wish its a good workout for both the mind and the legs.
8km/hr-5min & 10sec(allows for the belt to get up2 speed)
i do something similair to that on a treadmill at the gym.....
another one is to start at 7km for 2 mins then put it up to 17 km for 2 mins and repeat for 30 mins. thats a pretty good workout.
Mine was 12:12 in wet and windy conditions backing up from a 12:40 2 days previous. Tonight I'm aiming to get 11:59.We did a 2km time trial at first session back after Christmas. I got 7:40, which is OK for this time of year but I would hopeful of getting closer to 7 flat by mid-March.
is that 3km or 2km?Mine was 12:12 in wet and windy conditions backing up from a 12:40 2 days previous. Tonight I'm aiming to get 11:59.
Some time ago when I was a lot lighter I would be around the 10 minute mark. Best time for a 5.2km Cross Country BTW is 22 minutes.
yeh i know thats why its only in 2 minute blocks. and 7km recovery for 2 mins is pretty slow so it evens out.....
Your time is very good mate. I wouldn;t be too disappointed. As I mentioned earlier I had a PB of 10:20 but the other day I ran 11:55 as I'm not in very good nick.did a 3rd 3km TT for footy and 1 got 11.20 that was pretty disapointing, going back 3 seconds. not sure what happened.
its not the time im disapointed with, its n2b. its just ive done a heap of hard work in between our 2nd and 3rd TT and somehow i maneged to go backwards by 3 seconds. thats whats disapointing.Your time is very good mate. I wouldn;t be too disappointed. As I mentioned earlier I had a PB of 10:20 but the other day I ran 11:55 as I'm not in very good nick.
What I'm doing is running two long runs a week (about 10 - 15km building to one long run of 20km), which builds up stamina. Then two sessions of intervals (200, 400, 600, 800 and back down with 2 mins recovery for each.)
Two easy 5-8km runs to have some relax. The long runs are not hard either, they are purely stamina runs.
Since December when I ran a pultry 13:30 for 3km at 78kg, I am now 76kg and running high 11 min runs. With any luck before footy season I'll run around 11:00 - 11:30. It takes work but the benefits will come. Keep up the good work.