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View Profile: OZBOZO
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OZBOZO 
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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 | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Apr - 05 May | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 22 Apr - 28 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 15 Apr - 21 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 08 Apr - 14 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 01 Apr - 07 Apr | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 25 Mar - 31 Mar | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
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Additional Information
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Biography:
Veteran Runner
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Location:
Newcastle/Australia
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Interests:
Running/Reading
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5k Personal Best:
0:15:10(1967)Track
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10 Mile Personal Best:
0:51:38(1967)Road
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Marathon Personal Best:
2:33:09(1964)
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Sex:
Male
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Blog Entries For June 2007
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Race
Saturday 30th June 2007, 13:00
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How I Felt
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Tired
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Weather
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Freezing
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Surface
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Trail
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Duration
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40m 25s
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Distance
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6 KM (Approx)
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THIS ENTRY IS FOR SAT 30 JUNE
Raced local CC/road race of approx. 6Km,very rough course with a few deep water stretches to cover.Very cold and tired throughout,calfs got sorer as race progressed.
Not a very enjoyable arvo.
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Training Session
Thursday 28th June 2007, 14:00
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How I Felt
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Tired
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Weather
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Cold
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Type Of Session
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Running - Easy Run
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Route
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Bush Reserve
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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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10 KM (Approx)
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THIS ENTRY IS FOR THURSDAY JUNE 28.
I felt very sore and tired from the track work.Muddled through about 10K of CC/Road/grass terrain.Very cold day by Oz standards,about 5C with the wind chill factor.
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Training Session
Tuesday 26th June 2007, 15:00
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Intervals
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Route
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NAF track
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Surface
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Grass
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Duration
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30m 00s
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Distance
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5 KM (Approx)
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Track session as last Tuesday but rest reduced to 1.5mins.
6x200m in 55/54/53/54/52/48s.
Improvement from last week.Calfs still sore in warm up.:eek:
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Training Session
Sunday 24th June 2007, 10:00
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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 - Recovery Run
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Route
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Cycle Path
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Surface
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Road
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Duration
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1h 08m 00s
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Distance
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7.6 KM
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A very easy walk/jog on undulating cycle path as a recovery session.A little tired from
race yesterday,as I improved pace from 7.09/Km for 5Km distance a month ago to 6.52/Km for 10Km yesterday.
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Race
Saturday 23rd June 2007, 13:00
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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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Road
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Duration
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1h 08m 37s
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Distance
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10 KM
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Raced the local Branch road championships.Tough three lap course with hills and one real tough one of 200m each lap.Calfs very sore for first half of the race but then loosened up a bit.Finished in a slow 68.37 to retain my M70-74 title from last year.
Pleased with overall effort,again managing to crack the 7m/Km rating for once.Some definite improvement in form the last f/n or so.
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Training Session
Wednesday 20th June 2007, 14:00
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Easy Run
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Route
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Cycle Path
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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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7.6 KM
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THIS ENTRY IS FOR WEDNESDAY JUNE 20.
WALK/JOG easy for 7.6KM on undulating cycle path.Legs soreness diminishing but will
take two rest days now before local 10KM road champs. on Saturday.
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Training Session
Tuesday 19th June 2007, 17:00
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How I Felt
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Good
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Weather
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Cold
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Type Of Session
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Running - Intervals
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Route
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NAF track
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Surface
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Track
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Duration
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40m 00s
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Distance
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5 KM (Approx)
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THIS ENTRY IS FOR TUESDAY JUNE 19.
After a 2KM warm up and stretching ran a series of 6x200m(2min SR) in times of 57/57/55/53/55/50s.Felt better in strides than in slower running.Then a Km cool down to finish.Very cold and windy evening.
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Training Session
Monday 18th June 2007, 11:00
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Recovery Run
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Route
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Cycle Path
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Surface
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Road
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Duration
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1h 00m 22s
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Distance
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7.2 KM (Approx)
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Another easy recovery WALK with a few short jogs interspersed.Cold and wet day.
Legs improving but slowly.
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Training Session
Sunday 17th June 2007, 10:00
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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 - Recovery Run
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Route
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Cycle Path
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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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9 KM
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Recovery WALK/JOG session with first and last Kms "run" in 6.02 and 6.35.Good recovery from yesterday's race.Legs and back very little soreness by comparison.
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Race
Saturday 16th June 2007, 13:00
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How I Felt
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Bad
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Weather
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Raining
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Surface
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Trail
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Duration
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41m 55s
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Distance
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6 KM
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Raced local CC event,very hilly trail run in wet weather.Felt very sore in back/legs in early part.Had to walk up some of the hills because of soreness.Managed a negative split,
some of the latter part of the race at sub 7mins/KM pace.Good recovery after race,just need to get the sore legs syndrome over with.
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Training Session
Friday 15th June 2007, 10:00
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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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Gym Work - Weights
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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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2 KM
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Non-Intensive weights session at gym.Warm up walk of 15mins and cool down walk of 5mins.
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Training Session
Thursday 14th June 2007, 15:00
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How I Felt
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Heavy Legged
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Cycle Path
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Surface
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Road
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Duration
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56m 42s
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Distance
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7 KM
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THIS ENTRY IS FOR THURSDAY JUNE 14.
Legs still sore and heavy,so did a jog/walk session over a 7KM course,with Kms varying between 8m45s and 7m4s.
Feeling better up top but legs are still recovering from walk race.
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Training Session
Wednesday 13th June 2007, 06:00
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How I Felt
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Tired
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Weather
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Cold
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Type Of Session
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Running - Recovery 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 25m 00s
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Distance
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12 KM (Approx)
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At 7am did a steady WALK for 80mins,legs ok but tired towards end of walk.
At 4pm did a steady WALK/JOG for 45mins.Delt better than am session.
Total of about 12KM for the day.
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Training Session
Tuesday 12th June 2007, 16:00
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How I Felt
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Heavy Legged
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Weather
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Hot And Sunny
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Type Of Session
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Running - Recovery Run
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Route
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NAF track
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Surface
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Track
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Duration
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30m 00s
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Distance
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3 KM (Approx)
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THIS ENTRY IS FOR TUESDAY JUNE 12.
Legs still very sore from Sunday race walk.
Just did some easy walking to stretch sore shins.
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Race
Sunday 10th June 2007, 07:00
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How I Felt
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OK
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Weather
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Cold
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Surface
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Road
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Duration
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2h 07m 32s
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Distance
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10 Miles
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A ten mile RACE WALK effort in ancillary Fitness walk event in Canberra.Avg 7m30s/KM
for first 5 miles then fell away to avg 7m58s for full distance.Very tough course with many
hills,temp. at about 5C for most of the distance.Still a good time on my feet effort and recovery good.
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Training Session
Saturday 9th June 2007, 12:00
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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 - Recovery 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 KM
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Just an easy 5KM WALK in Canberra at a memorial walk for Aussie walker.
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Training Session
Thursday 7th June 2007, 12:00
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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 - Intervals
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Route
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Cycle Path
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Surface
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Road
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Duration
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30m 00s
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Distance
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4 KM (Approx)
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Cold and wet day,rain throughout.Short interval session on cycle path.
4x200m(1min standing rest) in 57s/57s/57s/54s.
Felt left calf pull a little in last one.
Have a 10 mile race walk planned for three days from now so hope will recover.:eek:
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Training Session
Wednesday 6th June 2007, 07:00
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Recovery 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 30s
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Distance
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8 KM (Approx)
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A steady recovery WALK after last evening's track work.this included about 4KM
of continuous hill at about 25 degree angle,quite tired at end of session but was
ok throughout.Weather was a cold 15C.
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Training Session
Tuesday 5th June 2007, 17:00
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How I Felt
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Good
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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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Track
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Duration
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45m 00s
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Distance
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5 KM
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THIS ENTRY IS FOR TUESDAY JUNE 5.
15mins warm up jog,then 6x200m(1min standing rests) in 59s down to 52s.Finished with 10mins jog cool down.
Good to stretch out a bit.
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Training Session
Sunday 3rd June 2007, 09:00
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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 - Recovery Run
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Route
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Cycle Path
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Surface
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Road
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Duration
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1h 09m 47s
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Distance
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8 KM
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A RECOVERY WALK for 8KM on undulating cycle path.Increasing pace per KM with average
pace 8m43s/KM.Enjoyed the back-off after yesterday's hard effort.
Rest Day tomorrow.
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Race
Saturday 2nd June 2007, 13:00
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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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Surface
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Cross Country
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Duration
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46m 36s
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Distance
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6.6 KM
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Went to local CC,had a 1KM warm up then "raced" 6.6KM course.Race was run as a
handicap,so given my present unfitness I was sent off at "go".The course was path
and mainly sandy,with lots of rough patches and roots to watch out for.Got through the first(3.3KM) of two laps in 23.45 which included a few short walks.Then managed to "run"
the final lap without a walk,finishing in 46.36(7m3.6s/Km average pace).
Some improvement on last week's effort and had no problem with back.See how we recover tomorrow,but very encouraging effort.
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Training Session
Friday 1st June 2007, 10:00
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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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Gym Work - Cardiovasular
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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 00s
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Distance
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3 KM
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Gym work out.warm up/cool down 3k walk.
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