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View Profile: richardsimkiss
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richardsimkiss 
Administrator
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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 |
| | 06 May - 12 May | 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 |
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Additional Information
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Biography:
Started running to get in shape, now I want to see how far I progress! More about me on my website.
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Location:
Warwickshire
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Interests:
Sports, Cars, Technology (inc. Computers & Gadgets/Gizmos etc), Food, Drink & Sleep.
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5k Personal Best:
0:15:56
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10k Personal Best:
0:32:41 (awaiting official confirmation)
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10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)
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Half Marathon Personal Best:
1:12:30
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Marathon Personal Best:
2:42:24
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Sex:
Male
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Blog Entries For July 2010
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Race
Saturday 31st July 2010, 17:24
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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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Surface
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Cross Country
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Duration
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36m 07s
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Distance
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10 KM (Approx)
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Thunder Run 24hr Race - Leg 2
Slightly cooler and felt much easier, though legs felt the effort a little more this time.
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Race
Saturday 31st July 2010, 13:38
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How I Felt
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Good
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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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35m 53s
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Distance
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10 KM (Approx)
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Thunder Run 24hr Race - Leg 1
Felt strong and legs had more to give, lungs/cardio seemed to struggle in the heat
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Race
Thursday 29th July 2010, 18:40
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How I Felt
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Heavy Legged
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Weather
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Warm
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Surface
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Road
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Duration
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23m 53s
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Distance
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4.5 Miles
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Club Race - Catchem's Corner - 4.5mi
Tired legs (particularly calf muscles) but pace felt comfortable, confident I could've gone quicker on rested legs.
5:18/mi
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Training Session
Thursday 29th July 2010, 18:00
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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 - Easy Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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23m 57s
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Distance
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3.3 Miles
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2.31mi Warm up
0.99mi cool down
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Training Session
Wednesday 28th July 2010, 04:15
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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 - Recovery Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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41m 04s
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Distance
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5.52 Miles
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7:26/mi, 121bpm
Struggled to get to bed early enough at the moment. Knees seem to be feeling it a bit too - need to make more effort to run off road - just so frustrating when all the footpaths are so overgrown 
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Training Session
Tuesday 27th July 2010, 16:22
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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 - Tempo Run
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Route
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Various
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Surface
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Mixed
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Duration
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1h 21m 42s
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Distance
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13.19 Miles
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Target:
2mi Warm Up, 2-3mi @ Threshold pace (5:32/mi), 10x400m @ 5:00/mi (200m jog recovery), 2mi @ Threshold pace (5:32/mi), 2mi Cool Down
Outcome:
1.99mi Warm up @ 7:12/mi
3.01mi @ 5:31/mi
400m reps in 74, 74, 75, 76, 72, 74, 71, 72, 71, 67 (200m jogs around 71secs each)
2mi @ 5:33/mi
1.81mi Cool Down @ 7:00/mi
Legs felt sooo bloody heavy at the start and I really really struggled to get up to threshold pace. In all honesty I think it's the trainers, I really don't like these Lunarglides
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Training Session
Monday 26th July 2010, 16:38
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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1h 09m 19s
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Distance
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10.1 Miles
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6:52/mi, 134bpm
Got caught in the middle of a bloody herd of sheep being led up a country lane at one point... farmer wasn't very happy with me... c#ck.
Inner thigh discomfort eased as run progressed, felt comfortable but it was very warm.
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Training Session
Monday 26th July 2010, 04:15
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How I Felt
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Tired
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Weather
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Humid
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Type Of Session
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Running - Slow Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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40m 34s
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Distance
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5.53 Miles
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Feeling discomfort in my inner thigh (left leg), nothing serious but it certainly isn't happy!
7:20/mi, 124bpm
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Training Session
Saturday 24th July 2010, 08:25
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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 - Slow Run
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Route
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Nike Lunarglide
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Surface
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Road
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Duration
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17m 49s
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Distance
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2.21 Miles
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Cool Down - 8:03/mi
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Race
Saturday 24th July 2010, 08:00
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How I Felt
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Flying
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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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15m 56s
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Distance
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3.1 Miles
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Measured 3.15mi @ 5:04/mi...
Lots of tight twists and turns, feet really struggled in the Nike Mayflys. Good run though, happy to have broken 16min.
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Training Session
Saturday 24th July 2010, 07:27
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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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Nike Lunarglide
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Surface
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Road
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Duration
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20m 00s
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Distance
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2.5 Miles (Approx)
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Warm Up - 7:40/mi + strides
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Training Session
Friday 23rd July 2010, 17:17
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How I Felt
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Flying
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Weather
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Warm
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Type Of Session
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Running - Easy Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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40m 01s
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Distance
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6.42 Miles
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Not sure why but I felt fantastic on this run... felt like I was barely having to put any effort in at all yet I managed one of the fatest paces I've ever done as an easy run!
6:14/mi, no HRM.
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Training Session
Thursday 22nd July 2010, 18:06
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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 - Hill Work
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Route
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Mizuno Wave Musha2
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Surface
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Mixed
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Duration
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1h 09m 34s
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Distance
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9.56 Miles
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Me doing hillwork... wtf is that all about eh!?
1.83mi warm up
Drills
4mi Hilly circuit [grass] (Hard uphill, strong downhill, v.slow recovery jog on flat)
0.63 jog of hilly circuit (collecting signs)
3.1mi cool down on the road.
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Training Session
Thursday 22nd July 2010, 05:09
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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 - Regular Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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38m 16s
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Distance
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5.52 Miles
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Felt good! Legs still feeling a bit of morning stiffness, but fastest morning run for a long time (if not ever)... 6:56/mi, No Hrm.
Must've been the 6am start and pizza for dinner last night 
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Training Session
Wednesday 21st July 2010, 04:22
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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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Asics GT2150
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Surface
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Road
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Duration
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41m 08s
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Distance
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5.53 Miles
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7:26/mi... legs felt really heavy for first 3miles Feel like I could do with an extra hour or two sleep each night.
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Training Session
Tuesday 20th July 2010, 16:42
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How I Felt
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Bad
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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1h 12m 57s
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Distance
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10.32 Miles
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Since I couldn't get to the track the intention was to run 10mi total including 2mi warmup, 6mi fartlek (with efforts of 200m-400m) and 2mi cool down.
I really struggled with the hard efforts on the road rather than on the track - not knowing quite how far 200m-400m was made it very hard to judge my efforts, whereas I can normally do this with ease on the track.
after 1.7mi I got stuck into the speed stuff but was fed up by 6mi and had a 4mi jog home.
Ah well... at least I got some mileage in!
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Training Session
Tuesday 20th July 2010, 04:14
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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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Asics GT2150
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Surface
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Road
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Duration
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39m 11s
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Distance
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5.5 Miles
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Felt tired as I woke but felt quite good once I'd got going. I seem to be struggling with an upset stomach in the last half mile of my morning runs lately - most frustrating!
7:07/mi, No HRM (chest strap has been rubbing and making a little sore spot )
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Training Session
Monday 19th July 2010, 16:10
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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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Nike Lunarglide
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Surface
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Road
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Duration
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40m 17s
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Distance
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6.42 Miles
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I've decided I don't like my Nike Lunarglides. They're just not as comfortable as my Asics trainers and don't seem to offer the same arch support.
Tried to run this one by heart rate, but being honest I really struggled to get my heart rate up... okay I could've pushed a lot harder, but I was certainly running a lot quicker than I normally do on an 'easy run'.
6:17/mi, 145bpm... 145bpm is just shy of 75%MHR
Interestingly, in January I ran this same route @ HR of 143bpm @ 6:52/mi... quite the difference!
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Training Session
Monday 19th July 2010, 04:15
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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 - Easy Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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41m 30s
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Distance
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5.53 Miles
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7:30/mi, 121bpm. Felt quite comfortable this morning - almost as if I'd slept well over the weekend. 
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Training Session
Saturday 17th July 2010, 11:26
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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 - Long Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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1h 59m 48s
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Distance
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17.1 Miles
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Struggled in the second half with no drink in the heat
7:00/mi, 131bpm
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Training Session
Friday 16th July 2010, 17:21
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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 - Regular Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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42m 57s
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Distance
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6.39 Miles
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6:43/mi, 131bpm. Got caught in a downpour and went from bone dry to completely soaked in seconds. 
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Training Session
Thursday 15th July 2010, 18:40
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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 - Tempo Run
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Route
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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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41m 46s
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Distance
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7.51 Miles
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Used this club race as a tempo run. Wind was pretty strong in parts.
5:34/mi
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Training Session
Thursday 15th July 2010, 18:15
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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 - Jog
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Route
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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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08m 08s
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Distance
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1.1 Miles
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Warm up & cool down
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Training Session
Thursday 15th July 2010, 05:14
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How I Felt
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Tired
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Weather
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Raining
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Type Of Session
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Running - Slow Run
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Route
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New Balance 840
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Surface
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Cross Country
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Duration
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45m 46s
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Distance
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5.75 Miles
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Wet and overgrown... didn't enjoy this offroad run too much - way too tired.
7:58/mi, 127bpm
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Training Session
Wednesday 14th July 2010, 16:36
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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 - Regular Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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1h 02m 37s
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Distance
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9.17 Miles
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Felt very slow - left knee felt 'wrong'... a bit achey.
6:50/mi
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Training Session
Wednesday 14th July 2010, 04:13
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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 - Easy Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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42m 00s
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Distance
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5.53 Miles
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7:36/mi, 122bpm. Felt tired this morning... need some early nights!
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Training Session
Tuesday 13th July 2010, 15:59
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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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Various
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Surface
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Track
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Duration
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58m 49s
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Distance
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9.16 Miles
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Rain... wtf?!?!
Session Target - 5x 1200m in 3:48 each (5:06/mi) - 400m jog recovery (approx 2min)
Session Outcome:
2.03mi Warm up
1200m in 3:48, 160bpm
400m jog
1200m in 3:49, 167bpm
400m jog
1200m in 3:50, 168bpm - had words with myself after this, I was being lazy and struggling to push myself, I couldn't be arsed. "No wonder you're not sub 33 with this kind of mental attitude", I said to myself, which soon put me right!
400m jog
1200m in 3:46, 169bpm
400m jog
1200m in 3:42, 171bpm
400m jog
1.93mi Cool Down.
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Training Session
Monday 12th July 2010, 16:26
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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 - Recovery Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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41m 07s
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Distance
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5.75 Miles
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First time in ages it's not been blazing sunshine! (still warm though).
Legs feeling good after yesterdays race.
7:09/mi, 125bpm
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Race
Sunday 11th July 2010, 09:30
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How I Felt
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Good
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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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33m 32s
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Distance
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10 KM
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Evesham 10km - Full race report to come - felt strong but suffered in latter stages.
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Training Session
Sunday 11th July 2010, 09:00
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How I Felt
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Good
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Weather
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Hot And Sunny
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Type Of Session
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Running - Easy Run
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Route
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Saucony Fastwitch 4 (VLM Edition)
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Surface
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Road
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Duration
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12m 00s
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Distance
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1.5 Miles (Approx)
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Warm up
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Race
Saturday 10th July 2010, 09:30
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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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Mixed
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Duration
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50m 11s
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Distance
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10 KM
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Threshold Summer Series - Race 2
Jogged round in prep for Sunday's race, amazingly I won!
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Training Session
Thursday 8th July 2010, 18:04
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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 - 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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49m 05s
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Distance
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4.96 Miles
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Easy interval session ahead of the weekends race. 4-5x800m @ Target 10km Pace. Session was done with club encorporating all abilities, so rest was a little long at circa 3:30 for me.
0.98mi warmup
800m @ 5:04/mi
800m @ 4:55/mi
800m @ 5:08/mi
800m @ 4:42/mi
800m @ 5:30/mi (took last rep easy)
1.28mi Cool Down.
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Training Session
Wednesday 7th July 2010, 18:29
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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 - Easy Run
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Route
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Saucony Fastwitch 3 (White)
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Surface
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Road
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Duration
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07m 43s
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Distance
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0.98 Miles
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Cool Down
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Training Session
Wednesday 7th July 2010, 17:29
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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 - Fartlek Session
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Route
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Saucony Fastwitch 3 (White)
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Surface
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Road
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Duration
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36m 24s
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Distance
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4.55 Miles
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Orienteering... (Warwick Uni). My god I got it so wrong trying to find the first control point! Otherwise most enjoyable
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Training Session
Wednesday 7th July 2010, 04:15
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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 - Recovery Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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40m 08s
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Distance
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5.52 Miles
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7:16/mi, 126bpm... back seemed to be aching a bit  not ideal.
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Training Session
Tuesday 6th July 2010, 16:08
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How I Felt
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Heavy Legged
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Weather
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Warm
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Type Of Session
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Running - Speed Work
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Route
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Asics 1150
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Surface
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Mixed
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Duration
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1h 04m 49s
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Distance
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7.92 Miles
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Track work... Felt strong to start and perhaps overdid the 200m reps, I just felt slow after that, the first 1km rep I felt like I wasn't sufficiently recovered and was gasping for breath after 100m. Also was a bit awkward as I couldn't remember my target times for each rep 
Session Target:
4x 200m in 34s
3x 1km in 3:10
2x 400m in 1:09
Session Outcome:
2mi Warmup
4x 200m reps in 29s, 30s, 29s, 28s
3x 1km reps in 3:17, 3:12, 3:11 (For some reason I had 3:15 in my mind as the target)
2x 400m in 65s, 66s (felt VERY slow on these reps and really struggled to push on)
2mi Cooldown
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Training Session
Tuesday 6th July 2010, 04:15
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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 - Recovery Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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40m 52s
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Distance
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5.52 Miles
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7:24/mi, 123bpm. Hamstrings feeling pretty tight this morning despite my best efforts to give them a good stretch last night. Right quad is also feeling battered but doesn't seem to cause an issue while running.
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Training Session
Monday 5th July 2010, 16:21
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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 - Easy Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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48m 15s
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Distance
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7.08 Miles
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6:49/mi, 134bpm
Felt easy and much more comfortable than I was expecting... legs were feeling pretty battered on Sunday after Saturday's race.
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Race
Saturday 3rd July 2010, 18:30
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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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Road
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Duration
|
32m 30s
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|
Distance
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6 Miles
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Stratford Summer Six
6mile road race, mainly club runners, reasonable descent and end of first mile which becomes a killer ascent as you commence the final mile. Otherwise fairly flat with a few undualations.
Finished 2nd, 5:25/mi... bit disappointed with time but I eased off a little in the final stages, didn't feel like 30secs worth though (was hoping for a time of under 32mins). Bodyweight creeping back up and I can feel it making me slower. Arse!
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Training Session
Saturday 3rd July 2010, 18:00
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How I Felt
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Good
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Weather
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Hot And Sunny
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Type Of Session
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Running - Easy Run
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Route
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Saucony Fastwitch 4 (VLM Edition)
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Surface
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Road
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Duration
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15m 00s
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Distance
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2 Miles (Approx)
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Race Warm-up
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Training Session
Thursday 1st July 2010, 18:06
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How I Felt
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Tired
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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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Asics 1150
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Surface
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Mixed
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Duration
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1h 01m 09s
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Distance
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8.29 Miles
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7:23/mi, 130bpm
Club run across the fields, felt tired but hey ho. Avg pace slow due to so many gates, pace was pushing on closer to 6:00/mi for various parts which was hard work on tired legs.
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