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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 | 18.33 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | 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 |
| | 25 Mar - 31 Mar | Running | 6.35 |
| | 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 October 2011
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Race
Monday 31st October 2011, 19:00
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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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28m 34s
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Distance
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5 KM
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Halloween 5KM race at Reading. Ran with Ann.
Little black clouds: 46.33
Clouds: mileage: 368.95
Yellow shoes: 111.73 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
No Garmin data.
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Training Session
Saturday 29th October 2011, 07:55
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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 - Regular Run
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Route
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Surface
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Trail
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Duration
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51m 00s
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Distance
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4.45 Miles
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Run along the beach with Ann. Ended with a paddle and then a race up the beach to the road.
Little black clouds: 43.21
Clouds: mileage: 368.95
Yellow shoes: 111.73 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/125337970
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Training Session
Friday 28th October 2011, 19:00
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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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2h 00m 00s
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Distance
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12 Miles
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Cycle along tow path to Northcroft, touch rugby and then back again.
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Race
Sunday 23rd October 2011, 08:59
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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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1h 17m 39s
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Distance
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9.21 Miles
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Minstead Stinger as organised by simon. What a very pretty course. Some hills but nothing too serious. Not a huge amount of mud.
Little black clouds: 43.21
Clouds: mileage: 364.50
Yellow shoes: 111.73 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/123686767
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Training Session
Thursday 20th October 2011, 10:30
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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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Running - Regular 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 07m 00s
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Distance
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7.28 Miles
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Run around start of West Woodhay loop and then across to Hampstead Marshall up one mile hill and home via tyre farm. Target was to maintain a pace between 9:00 and 9:15. Managed this despite the hilly route.
Little black clouds: 34
Clouds: mileage: 364.50
Yellow shoes: 111.73 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/122996501
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Training Session
Monday 17th October 2011, 11:15
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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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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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45m 00s
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Distance
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4.76 Miles
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Along the canal. 10 *400m wth 90sec rest. Target was 96 sec/400m. Need to get this down to 90/400 and then volume to 20* then reduce rest.
Little black clouds: 34
Clouds: mileage: 364.50
Yellow shoes: 104.45 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/122369473
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Training Session
Sunday 16th October 2011, 12:14
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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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50m 00s
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Distance
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5.6 Miles
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Around the Burgess Lane loop. Added Head Lane to the start to increase the distance slightly. Hit the lap button at some point thus creating two random sections to the hard bit. Target was HR ~160. Rose slightly to 165ish up Hill Training Road.
Little black clouds: 34
Clouds: mileage: 359.75
Yellow shoes: 104.45 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/122023813
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Training Session
Friday 14th October 2011, 08:00
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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 - Long Run
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Route
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Surface
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Trail
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Duration
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2h 44m 43s
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Distance
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16 Miles
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Plan was to go for 1:45 West and then back along the canal @ 10:15 pace. Left ankle felt a little sore after 7 miles so turned round after 8. On the way back tried to pace it between 10:00 and 10:10. Impressed with low average HR.
Little black clouds: 34
Clouds: mileage: 359.75
Yellow shoes: 98.85 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/121443404
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Training Session
Thursday 13th October 2011, 15:23
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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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23m 00s
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Distance
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2.14 Miles
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Short run with Ann to halfway along old lane and back. She was trying out her new pink (what else) road trainers.
Little black clouds: 34
Clouds: mileage: 343.75
Yellow shoes: 98.85 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
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Training Session
Thursday 13th October 2011, 09:30
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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 - 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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1h 20m 00s
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Distance
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31 KM
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Out through Winding Wood and towards Ramsbury before finally coming out on the Aldbourne road and then back home via Hungerford Common.
Not sure on data as the bike computer started running again whilst logging the data on this site.
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Training Session
Wednesday 12th October 2011, 13:08
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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 - Regular Run
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Route
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Surface
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Trail
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Duration
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1h 32m 00s
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Distance
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10 Miles
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Mid-week long run. First time trying this. 10 miles along the canal to Hungerford and back. Aim was to maintain 9:15 pace which is a minute faster than normal LSR pace and at the top end of the recommended paces for a 3:45 marathon
Little black clouds: 34
Clouds: mileage: 343.75
Yellow shoes: 96.71 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/120997127
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Training Session
Tuesday 11th October 2011, 10:38
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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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Mixed
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Duration
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57m 00s
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Distance
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6.3 Miles
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Intervals: 4 * 1 mile @7:45. Warm up across fields and over hill to Egg Farm.
1st mile: across wizard of oz field and along roads to start of Burgess Lane.
2nd mile: Burgess Lane and almost to Hell Corner.
3rd mile: Down and up to Cemetary crossroads and down towards Coronation hall.
4th mile: High St and along to canal via substation.
Little black clouds: 24
Clouds: mileage: 343.75
Yellow shoes: 96.71 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/120679024
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Training Session
Monday 10th October 2011, 13:30
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How I Felt
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OK
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Weather
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Windy
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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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Trail
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Duration
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1h 45m 00s
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Distance
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16 Miles
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Along the towpath to Bedwyn for Chocolate flapjacks. Wndy ++ on the way out.
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Training Session
Sunday 9th October 2011, 08:15
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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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Running - Long Run
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Route
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Surface
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Trail
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Duration
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2h 32m 00s
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Distance
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14.5 Miles (Approx)
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Long run along the Ridgeway from Wantage to Uffngton. Garmin was uncharged so no mileage or other tech data. 14.5 miles seems about right. Pace would then be just under 10:30. Not too muddy but no signifcant recent rain.
Little black clouds: 24
Clouds: mileage: 337.45
Yellow shoes: 96.71 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
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Training Session
Friday 7th October 2011, 08:30
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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 - 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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1h 12m 00s
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Distance
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30.19 KM
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Out to just beyond the Palm and back. Easy pace.
average cadence 77, average speed 25.0km/h max speed 44.6km/h
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Training Session
Thursday 6th October 2011, 19:23
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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 - Regular Run
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Route
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Surface
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Mixed
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Duration
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43m 46s
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Distance
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4.56 Miles
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Night time run. Roads to Marsh Benham and towpath home. First use of the new headlamp. Excellent. Able to run at normal easy run speed without any problems.
Little black clouds: 9.49
Clouds: mileage: 337.45
Yellow shoes: 96.71 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/119572816
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Training Session
Wednesday 5th October 2011, 11:14
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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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58m 16s
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Distance
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6.56 Miles
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Around the Templeton/Inkpen loop. 8*800m @3:45 with 2 mins rest. Pace down a little on a couple of the reps but these were mainly uphill. Need to repeat monthly with a slightly longer to get to 12 reps.
Little black clouds: 9.49
Clouds: mileage: 332.89
Yellow shoes: 96.71 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/119297798
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Training Session
Tuesday 4th October 2011, 11:55
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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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Trail
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Duration
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1h 00m 52s
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Distance
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6.88 Miles
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Marathon Pace run along the canal from Shepherd's Bridge to Denham and back. Target pace of 8:30 comfortable and average HR reasonable.
Should repeat monthly.
Little black clouds: 9.49
Clouds: mileage: 332.89
Yellow shoes: 90.15 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
http://connect.garmin.com/activity/119091304
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Training Session
Monday 3rd October 2011, 10:30
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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 - 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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1h 10m 00s
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Distance
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28.5 KM
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Back roads to Hungerford and then out to Little Bedwyn. Back road to Froxfield and home along A4. Relatively low effort as this was a recovery session after yesterdays long run.
Average cadence 73. average speed 24.3 max speed 46.0
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Training Session
Sunday 2nd October 2011, 08:12
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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 - 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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3h 13m 00s
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Distance
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17.91 Miles
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A4 to Hungerford, south through the town and then through Sanham Green and down to Inkpen. Not quite sure why but decided at this point to go up to Combe Gibbett. Ran across the front and then down and back to the swan before coming home via Templeton.
Target was to hold 10:15 pace. OK until Hungerford High Street when it went to 10:27. Was dropping until the Combe Road when it went up to 10:40 +. After that it was difficult to keep it down and it crept up to 10:53 by the end.
http://connect.garmin.com/activity/118527370
Little black clouds: 2.61
Clouds: mileage: 332.89
Yellow shoes: 90.15 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011
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Training Session
Saturday 1st October 2011, 15:37
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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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Mixed
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Duration
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26m 00s
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Distance
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2.61 Miles
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Shepherd's Bridge. west along canal to sub station and back home via road. First outing for the Salomon Speedcross 3 CS offroad shoes. Also first use of Garmin 305.
Little black clouds: 2.61
Innovate mileage approx: 344.46 RETIRED 01 October 2011
Clouds: mileage: 314.98
Yellow shoes: 90.15 miles
http://connect.garmin.com/activity/118337638
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