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View Profile: Fulmar
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Fulmar 
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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 | 19.57 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 71.52 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 03 Jun - 09 Jun | Running | 101.61 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 27 May - 02 Jun | Running | 50.36 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 20 May - 26 May | Running | 113.28 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 13 May - 19 May | Running | 101.35 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 06 May - 12 May | Running | 75.37 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Apr - 05 May | Running | 50.06 * |
| | Cycling | 0 |
| | Swimming | 0 |
* Approximately
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Additional Information
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Location:
Portugal
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Interests:
Running, reading, music, photography, nature...
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5k Personal Best:
0:16:21 (on the way to a 34:21 10K... I know =D )
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10k Personal Best:
0:34:02 downhill course. 34:21 flat(ish)
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10 Mile Personal Best:
15,2K - 52:14:
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Half Marathon Personal Best:
1:17:25
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Marathon Personal Best:
2:54:45
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Sex:
Male
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Blog Entries For March 2011
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Training Session
Thursday 31st March 2011, 15:33
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How I Felt
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OK
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Weather
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Hot And Sunny
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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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52m 00s
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Distance
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12.02 KM (Approx)
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As I felt.
Very hot!
Legs a bit tired but keeping a very good pace throughout.
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Training Session
Wednesday 30th March 2011, 15:45
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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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Running - Hill Work
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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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9.17 KM (Approx)
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warm up - 16mins, cool down - 15mins
Goal - 6 hillls (+- 240m) tryng to improve from last session. See 11.03.2011
53.8; 54.0; 53.1; 52.7; 52.9; 50.0
Avg: 52.8
Recovery avg: 82.7
Tired legs and a headwind. Working very hard in the last three and feeling tred on the way back home. Still, good session.
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Training Session
Tuesday 29th March 2011, 14:01
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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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54m 00s
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Distance
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12.11 KM (Approx)
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Legs not too fresh. Ran as I felt. Working hard but not "too" hard. Up & down route.
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Training Session
Monday 28th March 2011, 15:45
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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 - 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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23m 00s
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Distance
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5.13 KM (Approx)
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Good pace. Short of time. Feeling stronger.
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Training Session
Sunday 27th March 2011, 15:11
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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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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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51m 00s
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Distance
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11.55 KM (Approx)
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Feeling better. Hilly route. Working well.
Just a bit more than enough for minimum weekly mileage.
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Training Session
Saturday 26th March 2011, 18:52
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How I Felt
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Tired
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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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33m 00s
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Distance
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7.07 KM (Approx)
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...
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Training Session
Friday 25th March 2011, 17:33
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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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32m 00s
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Distance
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7.07 KM (Approx)
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...
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Training Session
Thursday 24th March 2011, 19:34
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How I Felt
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Tired
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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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26m 00s
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Distance
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5.32 KM (Approx)
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...
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Training Session
Wednesday 23rd March 2011, 14:11
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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 - Fartlek Session
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Route
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Surface
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Mixed
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Duration
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55m 00s
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Distance
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12.07 KM (Approx)
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Fartlek session: 4x3mins
Recovery: 3x2mins
Goal: not too fast, depending on how strong I felt.
Warm up: 15mins, coold down: 20mins+++
GPS data:
814m
874m
903m
899m
Second and third mostly flat. First and fourth undulating. Some wind.
Feeling a bit drained on fourth but happy with the session.
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Training Session
Tuesday 22nd March 2011, 19:14
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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 - 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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33m 00s
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Distance
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7.03 KM (Approx)
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As I felt. Recovering well.
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Training Session
Monday 21st March 2011, 14:32
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How I Felt
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OK
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Weather
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Warm
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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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40m 00s
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Distance
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8.1 KM (Approx)
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Not as sore as expected. Actually, apart from some pain (where did it come from?) on the upper part of the right foot I felt better than on Friday and Saturday.
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Race
Sunday 20th March 2011, 08:17
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How I Felt
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Tired
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Weather
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Hot And Sunny
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Surface
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Road
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Duration
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1h 38m 00s
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Distance
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23.86 KM (Approx)
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Lisbon Half-Marathon - 1:22:31
Goal: initially sub 1:20 but as since Friday my legs had been strangely tired I decided to adapt. Go out for 19:00/ 38:00 at 5km and 10km and see how I felt.
Warm-up: 6mins Cool down: 10mins
Hot, sunny day with a reasonably strong northerly blowing.
Fourty minutes on the start line after fifty minutes trying to get there through the croud. Hot, hot, hot.
First km spent zigzagging to avoid the VIP starters that decided to run three or four abreast on the narrown bridge  It's the same thing every year...
Anyway... 
Legs felt tired after only a couple of minutes. I knew it would be hard to get the sub 1:20 but still tried.
5km passed in 18:52 and then into a headwind. 10km in 38:14 would have been great considering the wind (now behind) but my legs were giving me all the warning signs they could.
57:27 at 15km (27secs down on target time) and with 59:59 on the clock I decided to switch off the engines and cruise to the finish.
I was passing runners all the time. Many of them I saw earlier, passing me. Even a guy that beats me almost every time we race. The heat was taking its toll and several people needed assistance at the end. It wasn't so much the temperature itself but the fact that only three days before I was running in long sleeves... It went up suddenly.
With just over 2km to go, again into the wind, a guy went past and I went with him for a few minutes. My whole body felt strong... it was just the legs that weren't responding.
I "let him go" and just controlled the pace to go under 1:23.
On the finishing straight still managed a sprint to maintain my position.
I felt awful (physically) afterwards and this even though I made sure to drink a lot of water during the race.
If any evidence would be needed that things weren't that good, I remember a clear finishing straight. Nobody ahead and only this guy sprinting behind me.
I saw some photos online yesterday and there's me passing two runners... I don't remember it at all 
All in all, a good result as I am sure I had 1:19, maybe 1:18 in me.
Above all I am happy with the fact that I was able to change from racing mode to training. It has always been hard for me to slow down voluntarily.
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Training Session
Saturday 19th March 2011, 14:00
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How I Felt
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Tired
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Weather
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Hot And Sunny
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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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30m 00s
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Distance
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6.29 KM (Approx)
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A bit better but will probably have to abort the sub 1:20 tomorrow.
Included 4 strides.
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Training Session
Friday 18th March 2011, 14:34
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How I Felt
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Tired
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Weather
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Hot And Sunny
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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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34m 00s
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Distance
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7.04 KM (Approx)
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Abnormally tired legs. Big rise in temperature - could it be that?
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Training Session
Thursday 17th March 2011, 18:33
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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 - Fartlek Session
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Route
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Surface
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Road
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Duration
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35m 00s
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Distance
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8.21 KM (Approx)
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Fartlek session: 3x3mins+1min
Recovery: 2x2mins+1min
Goal: not too fast; focusing on form.
Warm up: 15mins, coold down: 4mins+++
Undulating. Feeling storng. Great splits despite not going all out.
GPS data:
848m
877m
915m
352m
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Training Session
Wednesday 16th March 2011, 12:44
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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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21m 00s
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Distance
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5.07 KM (Approx)
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Short but fast. Didn't have much time.
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Training Session
Tuesday 15th March 2011, 14:46
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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 - Fartlek Session
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Route
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Surface
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Road
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Duration
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37m 00s
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Distance
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8.65 KM (Approx)
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warm-up: 15mins, cool down: 7mins+++
Fartlek session: 5x2mins
Recovery: 1min
Goal: to work hard.
Garmin data:
573m
580m
548m
586m
602m
Varied gradients. Strong but feeling the previous sessions in the legs. Worked well.
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Training Session
Monday 14th March 2011, 15:37
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How I Felt
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OK
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Weather
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Humid
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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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50m 00s
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Distance
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11.1 KM (Approx)
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Some drizzle. Windy.
Heavy calves but ran well.
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Training Session
Sunday 13th March 2011, 16:54
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How I Felt
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OK
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Weather
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Humid
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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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Mixed
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Duration
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1h 02m 00s
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Distance
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14.15 KM (Approx)
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Had Fartlek/Intervals planned but windy conditions and possibility of company made me choose a dreaded Tempo session instead.
It went really well. The goal was 5km @ 3:45/km. Ended up doing 20mins (5.37km) at 3:43/km.
Pulled all the way, up and down course, three 180º turns and seventeen! 90º ones.
Great session! Felt like I could have gone at that pace for longer.
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Training Session
Saturday 12th March 2011, 14:30
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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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Mixed
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Duration
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46m 00s
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Distance
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10.11 KM (Approx)
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As I felt. Legs a bit tired.
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Training Session
Friday 11th March 2011, 14:21
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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 - Hill Work
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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 00s
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Distance
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9.08 KM (Approx)
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warm up - 19mins, cool down - 12mins
Goal - 6 hillls (+- 240m), working on cadence and form.
54.4; 54.2; 53.5; 53.6; 52.8; 49.8
Avg: 53.1
Recovery avg: 82.9
Rain all the way. Lots of it. Happy with times. Felt sluggish at start.
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Training Session
Thursday 10th March 2011, 15:16
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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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55m 00s
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Distance
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11.12 KM (Approx)
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Heavy calves but happy to feel no pain in the left groin.
Took it easy, as I felt.
3x11 press-ups
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Training Session
Wednesday 9th March 2011, 16:31
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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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Running - Fartlek Session
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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 04m 00s
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Distance
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12.06 KM (Approx)
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Ran with Al and C. Al was going for 10x2mins (1min recovery) so I decided to do one or two with him (but only 1min fast) and see how I felt.
I felt strong but after the 8th the left groin (see yesterday's entry) started hurting so I just ran easy.
Some very slow sections before and after.
Fartlek session: 8x1min
Recovery: 1:57 very easy running
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Training Session
Tuesday 8th March 2011, 14:55
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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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Mixed
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Duration
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1h 30m 00s
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Distance
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20.55 KM (Approx)
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Mud galore in the forest. Rain from 3.5km to 19.5km. Some wind.
The goal was to run slighlty faster than last week (see 02.03.2011).
Went out fast and kept a strong pace throughout.
From 4:29/km last week to 4:22/km today and feeling strong, in more difficult conditions... Great sign 
Pulled "something" in the left adductors with all that skidding on the mud 
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Training Session
Monday 7th March 2011, 15:26
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How I Felt
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OK
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Weather
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Humid
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Type Of Session
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Running - Fartlek Session
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Route
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Surface
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Road
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Duration
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54m 00s
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Distance
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12.35 KM (Approx)
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Just as agreed with "coach"  I did a Fartlek today.
Fartlek session: 5mins+3mins+5mins+3mins+1min
Recovery: 3x2mins+1min
Goal: to run "comfortably fast"
Garmin data:
1.32km (up&down)
816m(mostly flat)
1.43km (mostly flat)
857km (flat&down)
301m (up&down)
Felt better than expected. Working well. Feeling especially good at the start of the second 5mins section.
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Training Session
Sunday 6th March 2011, 12:06
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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 - Speed Work
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Route
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Surface
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Road
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Duration
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43m 00s
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Distance
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9.23 KM (Approx)
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Some wind all the way, mostly in last 150m.
On tarmac.
15mins warm up that included 4 strides.
14mins cool down.
Session: 4x400m with 3mins very easy running recovery. Goal: Fast, last sub 70secs.
72.1; 72.6; 71.5; 68.4;
Not feeling very "inspired"...
Was going for 10x400m
Made a deal with my coach (me ): 4x400m today and fartlek/hills tomorrow!
In the end, happy with the result, especially with the last.
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Training Session
Saturday 5th March 2011, 17:33
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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 - 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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53m 00s
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Distance
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11.25 KM (Approx)
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Started well and the 4th km was run in 4:16. Feeling good. Met Al and slowed down. Halfway through the run it started raining. A bit cold with the wind.
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Training Session
Friday 4th March 2011, 12:37
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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 - 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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46m 00s
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Distance
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10.09 KM (Approx)
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As I felt. A bit tired but that was to be expected.
Good last km in 4:08.
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Training Session
Thursday 3rd March 2011, 14:59
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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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Type Of Session
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Running - Fartlek Session
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Route
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Surface
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Mixed
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Duration
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46m 00s
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Distance
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10.13 KM (Approx)
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I felt strong again 
Went for a Fartlek instead of an easy run.
Fartlek session: 3x3mins+1min
Recovery: 2x2mins+1min
Goal: to run "comfortably fast"
Garmin showed 832m for first, 878m for the second and 858m for third. 231m for the last one.
Felt like I had some more left to give.
Good session!
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Training Session
Wednesday 2nd March 2011, 12:31
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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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Mixed
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Duration
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1h 30m 00s
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Distance
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20.08 KM (Approx)
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...
As for the run... I had planned to go much slower, maybe 1h30m at 4:38/4:40.
Very hilly.
Several times I slowed down afraid to blow up. But I was strong all the way.
Very encouraging run, especially after the previous days' sessions.
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Training Session
Tuesday 1st March 2011, 14:17
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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 - Hill Work
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Route
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Surface
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Road
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Duration
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47m 00s
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Distance
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10.09 KM (Approx)
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warm up - 17mins, cool down - 15mins+
Goal - 10 hillls (+- 165m), working on cadence and form. Trying to do better than last time. See 24.02.2011
37.7; 37.6; 36.7; 36.1; 36.6; 35.9; 36.1; 35.5; 35.8; 32.3
Avg: 36.0
Recovery avg: 56.7
Slightly shorter recovery and some headwind (especially in the first 10secs).
Slightly better than last time 
Feeling strong. Not going all out.
2x26 press-ups
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