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Cracking atmosphere today. Performance was half expected if we’re being honest, we’re on the beach and they’ve got that takeover bounce. That squad will look completely different next season, 8 or so in and plenty out. Pace Pace Pace! #WBA #SWFC

EyaWeGew 𓅪

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29,893 görüntüleme • 3 ay önce •via X (Twitter)

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The Multisport Marathoner Marathon Core Pace Start by entering the target distance and goal time in the vDot Website (see post quoted). The site will kick out race, training and equivalent training paces. Next step is a reality check with the "Easy" paces. Get your Easy Pace dialed so you don't waste energy training "endurance" faster than required. Then I offer a detailed case study about testing Marathon Race Pace, what I call Core Pace. We test Core Pace with specific preparation workouts. In these workouts, heart rate will mislead us in the first 15 minutes of the workout. As specific fitness develops, rather than seeking to increase workout pace... seek to build duration/distance of the main set. Remember you are seeking the specific capacity to run 26M/42km at Core Pace. I end by explaining how to see if you are tolerating these Core Pace sessions.

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Eliud Kipchoge’s 1:59:40 marathon run is truly insane when you break down the numbers: ▫️4:35 per mile pace (the record for one mile is 3:43 and he kept the pace 26x) ▫️OR 2:50 per KM pace (he did it 42x and each kilometre was within 2:48 to 2:52) ▫️The average men’s marathon time for 5km is ~30 mins (Kipchoge’s 5km pace was 14:13 mins, which he did ~8x) ▫️The world record 10km run is 26:11 (Kipchoge’s 5km pace was 28:26 which he did ~4x) ▫️His 100m pace was 17 seconds, which he did 422x ▫️The 21km per hour pace (or 13 miles per hour) isn’t even available on some treadmills The sub-2 hour run — which was staged in Vienna in 2019 — is unreal but doesn’t count for marathon record purposes. Why? Because the event was optimized for Kipchoge: coaches brought him water and he had pacemakers (including a car laying down a laser beam). The human pacemakers might be my favourite part. They were 41 of the world’s top runners with >50 combined medals at Olympics and World Championships. All knew Kipchoge was the GOAT and chipped in. Kipchoge’s pace was so punishing that the pacemakers swapped in and out at 5-minute intervals. The best part — shown below — is when Kipchoge waves them off at the end and they cheer him on as he goes HAM to the finish line.

Eliud Kipchoge’s 1:59:40 marathon run is truly insane when you break down the numbers: ▫️4:35 per mile pace (the record for one mile is 3:43 and he kept the pace 26x) ▫️OR 2:50 per KM pace (he did it 42x and each kilometre was within 2:48 to 2:52) ▫️The average men’s marathon time for 5km is ~30 mins (Kipchoge’s 5km pace was 14:13 mins, which he did ~8x) ▫️The world record 10km run is 26:11 (Kipchoge’s 5km pace was 28:26 which he did ~4x) ▫️His 100m pace was 17 seconds, which he did 422x ▫️The 21km per hour pace (or 13 miles per hour) isn’t even available on some treadmills The sub-2 hour run — which was staged in Vienna in 2019 — is unreal but doesn’t count for marathon record purposes. Why? Because the event was optimized for Kipchoge: coaches brought him water and he had pacemakers (including a car laying down a laser beam). The human pacemakers might be my favourite part. They were 41 of the world’s top runners with >50 combined medals at Olympics and World Championships. All knew Kipchoge was the GOAT and chipped in. Kipchoge’s pace was so punishing that the pacemakers swapped in and out at 5-minute intervals. The best part — shown below — is when Kipchoge waves them off at the end and they cheer him on as he goes HAM to the finish line.

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