Training Blog

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ashthetash's Training Blog

View Profile: ashthetash

ashthetash ashthetash is offline

Mile-O-Meter

Week	Type	Total Miles

This Week	Running	10.85
	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

Additional Information

Biography:
Trainers: Roll of Honour Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011 Clouds:

Location:
Kintbury, Berkshire

5k Personal Best:
21:22 Park Run Newbury 30th Junel 2012

10k Personal Best:
0:46:03 Beale Park July 2010

Half Marathon Personal Best:
1:36:30 Bodo Norway 1987

Marathon Personal Best:
4:36:30 London 2000

Sex:
Male

Archive

May 2013 (12 entries)

April 2013 (12 entries)

March 2013 (16 entries)

February 2013 (22 entries)

January 2013 (23 entries)

December 2012 (13 entries)

November 2012 (16 entries)

October 2012 (24 entries)

September 2012 (22 entries)

August 2012 (14 entries)

July 2012 (25 entries)

June 2012 (25 entries)

May 2012 (25 entries)

April 2012 (24 entries)

March 2012 (27 entries)

February 2012 (23 entries)

January 2012 (27 entries)

December 2011 (12 entries)

November 2011 (10 entries)

October 2011 (21 entries)

September 2011 (19 entries)

August 2011 (23 entries)

July 2011 (27 entries)

June 2011 (16 entries)

May 2011 (16 entries)

April 2011 (12 entries)

March 2011 (6 entries)

November 2010 (10 entries)

October 2010 (21 entries)

September 2010 (12 entries)

Blog Entries For December 2011

Training Session Saturday 31st December 2011, 08:40

How I Felt	OK	Weather	Fair
Type Of Session	Running - Tempo Run	Route
Surface	Road	Duration	41m 21s
Distance	4.45 Miles

Tempo run along the towpath. Should have been 5 miles at 8:05 pace but lack of time restricted it to 3 miles at tempo pace.

Little black clouds: 178.00
Clouds: mileage: 418.55
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/138307919

Training Session Thursday 29th December 2011, 11:27

How I Felt	OK	Weather	Fair
Type Of Session	Running - Intervals	Route
Surface	Trail	Duration	56m 23s
Distance	6.12 Miles

Pyramid interval session. west along the towpath and then back after the 1200. Quite hard work into the wind. Actual set was: 400, 600, 800, 1200, 800, 600 and 400 with 90 sec rest.

Little black clouds: 173.55
Clouds: mileage: 418.55
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/137221593

Training Session Tuesday 27th December 2011, 08:17

How I Felt	OK	Weather	Fair
Type Of Session	Running - Long Run	Route
Surface	Road	Duration	1h 58m 21s
Distance	11.02 Miles

First time back to back long runs. After yesterday's hardish 9 miles today was a bit hillier and a lot easier pace wise. Legs definitely felt achy after yesterday but still 20 miles in two days.

Little black clouds: 167.43
Clouds: mileage: 418.55
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/136722332

Training Session Monday 26th December 2011, 07:37

How I Felt	OK	Weather	Fair
Type Of Session	Running - Long Run	Route
Surface	Trail	Duration	1h 17m 34s
Distance	9.02 Miles

Second long run on the new HM training plan. Plan was 9 miles @ 8:30min/mile. Went along the towpath to Hungerford and back. Tried to make any allowance for the mud but is still worth as least 10sec/mile. Wind wasn't too bad but certainly noticeable in places.

Little black clouds: 167.43
Clouds: mileage: 407.53
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/136570977

Training Session Thursday 22nd December 2011, 09:46

How I Felt	OK	Weather	Fair
Type Of Session	Running - Tempo Run	Route
Surface	Mixed	Duration	46m 00s
Distance	5.08 Miles

HM training: Tempo run. Warm up was to MArsh Benham via Tyre Farm. The 2.39 miles @ 7:52 pace back to Station Road. Should have been 3 miles @ 7:50. Bit short but was into the wind and uphill (slightly)

Little black clouds: 158.41
Clouds: mileage: 407.53
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/135804218

Training Session Tuesday 20th December 2011, 07:47

How I Felt	OK	Weather	Fair
Type Of Session	Running - Intervals	Route
Surface	Trail	Duration	1h 22m 30s
Distance	8.29 Miles

First interval session from the new HM plan. Warm up to Marsh Benham and then 12 * 400m with 90 sec rest. Target should been 6:50 pace. Struggled to keep to that but off-road and mud was worth at least 10 sec/mile.

Little black clouds: 153.33
Clouds: mileage: 407.53
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/135642058

Training Session Sunday 18th December 2011, 12:14

How I Felt	OK	Weather	Fair
Type Of Session	Running - Long Run	Route
Surface	Trail	Duration	1h 08m 00s
Distance	8 Miles

Start of new HM training plan. First long run - 8 mile at 8:30. Hard pace to maintain along the towpath. Hopefully it will get easier. Also needs to be 30-40 sec quicker at some point.

Little black clouds: 145.04
Clouds: mileage: 407.53
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/135135632

Training Session Thursday 15th December 2011, 10:27

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	1h 14m 00s
Distance	7.63 Miles

Out to Hungerford on A4 and back across common and the back road. Target was <10:00 min/mile. @If anything struggled to keep the pace down to that.

Little black clouds: 137.04
Clouds: mileage: 407.53
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

Training Session Saturday 10th December 2011, 10:13

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Trail	Duration	1h 23m 48s
Distance	8.48 Miles

Along the canal East to Cross over bridge and back. Target was < 10:00 mile.

Little black clouds: 137.04
Clouds: mileage: 399.90
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/134745559

Training Session Friday 9th December 2011, 08:43

How I Felt	OK	Weather	Fair
Type Of Session	Running - Long Run	Route
Surface	Road	Duration	1h 14m 32s
Distance	8.27 Miles

Longish Hardish run. Through Gore End via one mile hill and then back via West Woodhay. Target was 9:00 min/mile.

Little black clouds: 128.56
Clouds: mileage: 399.90
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/134745563

Training Session Thursday 8th December 2011, 11:26

How I Felt	OK	Weather	Windy
Type Of Session	Running - Regular Run	Route
Surface	Mixed	Duration	1h 10m 25s
Distance	7.78 Miles

Easy run out through Templeton and across the common to Hungerford Station. Then hardish along the towpath back to kintbury @8:01 pace.

Little black clouds: 128.56
Clouds: mileage: 391.63
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/133352630

Race Saturday 3rd December 2011, 09:53

How I Felt	OK	Weather	Fair
Surface	Trail	Duration	3h 00m 17s
Distance	14.89 Miles

CTS - Dorset. HM longer than expected - way harder than expected. Brilliant views as ever.

Little black clouds: 120.78
Clouds: mileage: 391.63
Yellow shoes: 116.78 miles
Trainers: Roll of Honour
Innovate 318 mileage approx: 344.46 miles. RETIRED 01 October 2011

http://connect.garmin.com/activity/132525794