Nothing wrong with that. You got out and did a bit. That’s better than nothing.
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Can you set intervals on a vivosport? I have one but have only used it for very basics
I dont know.
What do you mean by a garmin?
Garmin watch.
For transparency, 1000 euro gone to Down Syndrome Ireland in Cork earlier today. @Locke was present at the virtual presentation on our behalf. Request has gone in for the gift matching which will happen in the next few weeks.
@RaymondCrotty is currently exploring passage ways through Dutch and Caribbean bank accounts to get the other money to Cambodia so will update when that’s done.
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Revolut ta fuck Crotty
I can verify what @Mac has said above 
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The two of ye in cahoots
TFK! TFK! TFK!
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Did 6 x 400 myself earlier, I’m doing 400m at slow pace as a rest so I’m getting 2 - 2:30 min rests. Legs still heavy after a weights session on Tuesday, so I wasn’t pushing it - 4 decent runs in the 3:45 - 3:55 range, a slow one at the end at 4:06 when I was spent, and a mystifying 4:07 in the middle that may have been a quirk of the watch.
Need to get some proper sprints & shuttles this weekend, hoping to get back playing a bit of ball next week.
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That’s good going with the double buggy.
I was reading up @fenwaypark and then others online about tempo runs and have gotten totally confused.
For the last 3 weeks I’ve gone on a 7k tempo runs.
I do the 1st k slowish at about 4.45, I then do 2k fast at about 4.10. Another slowish one, a fast 2k and then a final slowish one.
I just want to know off the experts is this beneficial or what way I should be doing it.
Don’t worry chief. You’ve a new baby in the home, and I can only imagine that you’re a good fella around the place for helping out your life partner. It’s great that you’re getting out and doing a few km when you can.
I know you’ll do a sub-25 minute 5km in 2020, and when you do, your pals here on the forum will all be very pleased for you.
Best wishes
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That - and I’m not very sure myself - doesn’t sound like a tempo, but more a fartlek run
A tempo would be going out around that 4.45 or whatever pace and holding it roughly the whole way around (i.e. not much variance in your splits)
@fenwaypark @Wexford1996 @Tassotti - the lads who know what they’re talking about will discuss whether or not I have this arseways
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Sounds like a very good speed session, it wouldn’t be what I’d call a tempo but there is no definition of tempo, it’s not like ‘defund’
It means different things to different people, for me a tempo is either a short run (6-10k) at about half marathon pace or a middling long run 12-18k at about marathon pace
Like my tempo this morning, 16k at 4-58 pace
There are tempo runs eg 25 mins at 10k pace, 60 mins at marathon pace etc. There are also tempo intervals e.g 5 x 5mins, 3× 8mins, 5 x 1 mile.
I rotate these each week. It works on your speed endurance.
You have intervals such as 12×400m, 16× 200m, 12 x 1 mins etc. These work on speed.
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Went up Cruagh through Massey’s tonight, nice trails up there.
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What do you think i should be aiming to do over the weekend?
Sat - 5km hard
Mon - 10km 5min /km pace
Thurs - 8 x 400m intervals
Saturday - ?