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View Profile: ashthetash
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ashthetash 
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Mile-O-Meter
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Week
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Type
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Total Miles
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| | This Week | Running | 20.92 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 21.47 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 06 May - 12 May | Running | 12.4 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Apr - 05 May | Running | 22.85 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 22 Apr - 28 Apr | Running | 18.53 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 15 Apr - 21 Apr | Running | 11.64 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 08 Apr - 14 Apr | Running | 10.9 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 01 Apr - 07 Apr | Running | 7.97 |
| | Cycling | 0 |
| | Swimming | 0 |
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Additional Information
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Biography:
Trainers: Roll of Honour Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011 Clouds:
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Location:
Kintbury, Berkshire
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5k Personal Best:
21:22 Park Run Newbury 30th Junel 2012
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10k Personal Best:
0:46:03 Beale Park July 2010
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Half Marathon Personal Best:
1:36:30 Bodo Norway 1987
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Marathon Personal Best:
4:36:30 London 2000
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Sex:
Male
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Blog Entries For November 2010
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Race
Saturday 13th November 2010, 09:40
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How I Felt
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OK
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Weather
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Fair
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Surface
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Trail
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Duration
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2h 45m 11s
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Distance
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15 Miles (Approx)
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CTS - Gower. Generally tried to keep HR <150 during the early part. After 2 hours tried to push it on a bit and felt surprisingly good for the next 30-35 minutes. Wasn't sure how close to the end I was and the last 10 minutes were very hard work.
Average HR 155. Average speed 11:03.
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Training Session
Thursday 11th November 2010, 10:35
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Easy Run
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Route
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Surface
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Road
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Duration
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1h 10m 00s
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Distance
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6.57 Miles
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Ran with Ann doing AT4. Was quite windy and a little drizzly to begin with. Heading out towards the common a very heavy downpour and we got soaked through.
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Training Session
Wednesday 10th November 2010, 09:45
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Intervals
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Route
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Surface
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Road
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Duration
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53m 50s
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Distance
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5.81 Miles
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Target was 12*800 in 3:28 - 4:20 pace. Ran along the canal which is starting to get muddy. First five were ok and then the reps got difficult and didn't complete. Possibly too fast for the first half.
distance time pace
800 3:23 6:48
810 3:29 6:53
800 3:24 6:50
800 3:25 6:53
800 3:25 6:50
210 0:55 7:03
430 1:51 6:56
520 2:13 6:58
Need to be slightly slower over the first half and hopefully complete more reps.
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Training Session
Tuesday 9th November 2010, 18:30
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Cross Training - Swimming
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Route
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Surface
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Road
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Duration
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1h 00m 00s
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Distance
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1000 Metres
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Swim assessment in Marlborough with Janet Whiting.
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Training Session
Sunday 7th November 2010, 10:10
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Easy Run
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Route
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Surface
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Road
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Duration
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46m 00s
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Distance
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3.8 Miles
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Easy run with Ann as she did week three of the Aerobic Threshold course. 20 min @80%, 4 min @ 70% and 12 min @ 85%. Did it across the field opposite Egg Farm and up Hill training road.
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Training Session
Saturday 6th November 2010, 09:03
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How I Felt
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OK
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Weather
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Raining
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Type Of Session
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Running - Long Run
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Route
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Surface
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Road
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Duration
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2h 07m 19s
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Distance
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13.13 Miles
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Out to Woolton Hill, back via West Woodhay and The Crown and Garter followed by Heads Lane. Target was HR <150 ended up with average at 143. Increased effort from start of Heads Lane to Cemetery cross roads. Finished off via the turnstile and allotments.
Average pace 9:37. Very good compared to last few weeks which have been 10:0?.
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Training Session
Friday 5th November 2010, 13:15
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Cross Training - Cycling
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Route
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Surface
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Road
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Duration
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45m 00s
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Distance
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18 KM
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Turbo trainer session
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Training Session
Thursday 4th November 2010, 14:05
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Tempo Run
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Route
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Surface
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Road
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Duration
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40m 00s
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Distance
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4.81 Miles
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Week one of the AT course. 15 minutes at 80% (158) 4 minutes at 70% (146) and 10 minutes @ 85% (164).
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Training Session
Wednesday 3rd November 2010, 13:03
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Cross Training - Cycling
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Route
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Surface
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Road
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Duration
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53m 00s
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Distance
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21 KM
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Cycle through Hungerford (A4), Ham and Inkpen.
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Training Session
Tuesday 2nd November 2010, 13:10
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Intervals
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Route
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Surface
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Trail
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Duration
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52m 00s
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Distance
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5.44 Miles
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East from Station Road along canal and back. 12*400m with 2 min rest.
time
1:39
1:36
1:35
1:36
1:34
1:37
1:33
1:37
1:35
1:35
1:34
1:30
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