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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 |
| | 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:
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 March 2011
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Training Session
Thursday 31st March 2011, 17:00
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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 - 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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59m 57s
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Distance
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8.02 Miles
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10 Repetitions
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53s, 56s, 55s, 56s, 55s, 57s, 56s, 55s, 54s, 53s
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2.05mi warmup jog,
10x Hill Reps - ~55sec hard each (give or take), jog to bottom recovery.
2.41mi Cool Down back across the fields
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Training Session
Wednesday 30th March 2011, 16:00
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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 - Regular Run
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Route
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NorthFace SingleTrack
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Surface
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Trail
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Duration
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58m 01s
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Distance
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8.06 Miles
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7:34/mi
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Training Session
Tuesday 29th March 2011, 15:02
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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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Various
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Surface
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Mixed
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Duration
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1h 32m 57s
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Distance
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11.72 Miles
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Session Target:
4 x 1mi @ 5:04/mi, 400m/3min walk/jog recovery
5 x 200m hard, 3min recovery
Session Outcome:
2mi Easy Warmup @ 6:53/mi
1mi @ 4:58/mi, 2:57 recovery
1mi @ 4:59/mi, 3:13 recovery
1mi @ 5:01/mi, 2:47 recovery
1mi @ 5:03/mi, 2:55 recovery
5x 200m reps in 31,30,29,29,29
3mi Cool Down jog @ 8:03/mi
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Training Session
Tuesday 29th March 2011, 05:56
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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 - Slow 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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42m 00s
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Distance
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5.19 Miles
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Easy run over the fields. Accidentally paused Garmin on the way round so lost stats after 14mins... up till then pace was 7:51/mi, HR 122bpm.
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Training Session
Sunday 27th March 2011, 07:30
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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 - Long Run
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Route
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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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1h 56m 59s
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Distance
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18.28 Miles
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Suppose it's not surprisingly I felt heavy legged, but my quads (particularly the right one) were feeling ruined by the end of this run! Time for an easy/medium week now - yay!
8.48mi Easy Jog @ 6:40/mi
5.26mi Club Race @ 5:44/mi
4.54mi 'Cool Down' Easy jog @ 6:40/mi
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Training Session
Saturday 26th March 2011, 16:17
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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 - Regular Run
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Route
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Asics GT2150 (Yellow)
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Surface
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Road
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Duration
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1h 04m 04s
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Distance
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9.51 Miles
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6:44/mi, 135bpm
Felt a little tight to start but eased off once I'd warmed up.
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Training Session
Friday 25th March 2011, 15:52
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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 - Tempo 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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1h 12m 43s
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Distance
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11.69 Miles
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Session Target:
3mi @ 5:28/mi, 0.75mi Easy
2mi @ 5:28/mi, 0.5mi Easy
1mi @ 5:28/mi
+Warm up & Cool Down
Session Outcome:
2.1mi Easy (6:53/mi)
3.01mi @ 5:22/mi, 0.75mi jog recovery
2.51mi @ 5:22/mi, 0.25mi jog recovery
1mi @ 5:18/mi
2.1mi Easy (7:17/mi)
Realistically the threshold sections were slightly downhill (finished lower than they started) so I would've been disappointed if I'd only hit just target pace.
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Training Session
Friday 25th March 2011, 04:40
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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 - Regular Run
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Route
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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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05m 40s
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Distance
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6.05 Miles
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7:34/mi, 122bpm
Had a cold bath (ice bath without the ice, lol) after my run last night... bloomin freezin it was! But I can't believe how much it's helped ease muscle soreness... think I'll be doing a lot more of them from now on.
Wasn't looking forward to this run when I woke up, was expecting it to be cold, slow, achey and uncomfortable with a sore plantar fascia... instead it was quite pleasant... yes it was cold, but crisp and fresh... sun rising as I ran and legs & PF felt pretty good!
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Training Session
Thursday 24th March 2011, 16:27
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How I Felt
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Good
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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 GT1150 (Blue)
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Surface
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Road
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Duration
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46m 18s
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Distance
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7.42 Miles
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Over the moon with this run... having been reading some lydiard stuff at lunchtime I was keen to not just plod round my run this evening, but to run it at a comfortably strong pace - i.e. running at a higher aerobic rate.
Legs were tight and tired but I focused on a good leg turnover and running consistently - and I'm over the moon with the pace vs heart rate.
6:14/mi, 141bpm
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Training Session
Thursday 24th March 2011, 04:37
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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 - Slow Run
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Route
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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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46m 37s
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Distance
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6.04 Miles
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7:43/mi, 121bpm... Late night last night (well, late for me - 23:30) so was absolutely shattered when I woke up this morning. Hey ho... still managed to get out which is a good thing - seem to have settled into a routine and/or it's become habit as previously I'd have probably just stayed in bed.
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Training Session
Wednesday 23rd March 2011, 15:39
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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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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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45m 47s
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Distance
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6.42 Miles
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Run home from work... had a few extra clothes in my rucksack and it made a massive difference... really hard work!
7:10/mi, 127bpm
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Training Session
Wednesday 23rd March 2011, 05:19
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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 GT2150 (Yellow)
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Surface
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Road
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Duration
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46m 36s
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Distance
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6.46 Miles
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7:13/mi, 128bpm... Run into work - ran with a much lighter load today and it made the run in MUCH more comfortable and didn't (noticeably) change my running style. Legs were okay after last nights speed session, which probably means I didn't push hard enough!
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Training Session
Tuesday 22nd March 2011, 17:45
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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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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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1h 28m 12s
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Distance
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10.11 Miles
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Session Target:
5 x (2x200m, 1x400m) (with walk back to start as recovery)
Session Outcome:
3.6mi Easy
200m - 200m - 400m
30s - 34s - 69s
31s - 32s - 68s
32s - 31s - 71s
30s - 31s - 69s
*had to stop due to upset stomach - returned to clubhouse and then had a cool down jog*
2.11mi Easy
Garmin measured the 200m's as 0.16mi, and the 400m as 0.26m - reps were done on the road with a very slight incline so may not be 100% accurate (I'd like to think the Garmin was spot on but my suspicion says otherwise).
Times not too bad, but felt frustrated at my lack of leg speed - speedwork will play a big part this summer I feel!
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Training Session
Tuesday 22nd March 2011, 04:33
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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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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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45m 02s
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Distance
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6.02 Miles
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7:29/mi, 122bpm
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Training Session
Monday 21st March 2011, 16:18
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How I Felt
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Good
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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 GT1150 (Blue)
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Surface
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Mixed
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Duration
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48m 02s
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Distance
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7.37 Miles
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6:31/mi, 136bpm
Felt really strong, though suffered a bit with stomach troubles - which I seem to have been struggling with virtually every run lately... I'm wondering what's causing it... I assume diet... too much vitamin C maybe?
Pleased with pace vs HR.
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Training Session
Monday 21st March 2011, 04:30
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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 - 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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44m 11s
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Distance
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6.04 Miles
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7:19/mi, 124bpm.
Still frustrated about Saturday's run... Grrr... it's demotivated somewhat 
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Training Session
Sunday 20th March 2011, 10:13
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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 (Yellow)
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Surface
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Mixed
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Duration
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1h 34m 08s
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Distance
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14.08 Miles
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Felt quite good for this run (considering yesterday's poor performance). Lovely weather along the canals and country roads.
6:42/mi, 136bpm
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Training Session
Saturday 19th March 2011, 13:03
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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 1150
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Surface
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Road
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Duration
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20m 22s
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Distance
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2.51 Miles
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8:06/mi - post race cool down jog... very slow and steady.
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Race
Saturday 19th March 2011, 12:07
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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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Road
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Duration
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29m 09s
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Distance
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5.38 Miles
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Bit disappointed with this performance... legs (hamstrings in particular) felt tired from early on - usually my lungs are bursting on this course but legs couldn't seem to go any faster. Bit disappointed as this was slower than 10km PB pace... and I was hoping I was capable of another 10k PB in the next few weeks! 
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Training Session
Saturday 19th March 2011, 11:45
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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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04m 00s
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Distance
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0.66 Miles
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Small pre race warmup
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Training Session
Friday 18th March 2011, 15:05
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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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NorthFace SingleTrack
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Surface
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Cross Country
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Duration
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1h 00m 04s
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Distance
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8.24 Miles
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7:17/mi, 136bpm... Nice new route across the fields 
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Training Session
Friday 18th March 2011, 04:35
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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 (Yellow)
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Surface
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Road
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Duration
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45m 38s
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Distance
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6.02 Miles
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7:35/mi, 123bpm... legs shattered from yesterday at the track.
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Training Session
Thursday 17th March 2011, 16:02
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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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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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1h 17m 13s
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Distance
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9.7 Miles
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Session Target:
2mi Easy (Warm Up)
4 x 0.75mi @ 5:02/mi pace (400m recovery jog) (VO2Max)
5 x 300m Hard but controlled), 3min recovery (Pure Speed & Running Economy)
2mi Easy (Cool Down)
Session Outcome:
2.1mi @ 7:20/mi,
---
0.81mi @ 4:43/mi, avg 165bpm, max 174bpm - 2:40 recovery (400m)
0.81mi @ 4:45/mi, avg 171bpm, max 178bpm - 2:59 recovery (400m)
0.81mi @ 4:50/mi, avg 169bpm, max 175bpm - 3:12 recovery (400m)
0.75mi @ 5:04/mi, avg 168bpm, max 175bpm - 3:00 recovery (400m)
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300m reps in 49s, 49s, 47s, 49s, 48s all with 3min recovery
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2.04mi @ 7:41/mi
Okay... here's what happened... at the track we can't use lanes 1 & 2 for training (to prevent excessive wear on these lanes outside competitions), so I started my 1200m (0.75mi) reps in lane 4, but misjudged the extra distance covered by not running in the inside lane... I got very disheartened after the 1st rep thinking "Bugger me that was tough - and I was still way off pace! (I'd ran 3:49 Vs target of 3:45 and was exhausted!)... then I twigged I was running too far, which lifted my spirits as it meant I was running faster than target, though the legs were feeling heavy by this point and although I ran the correct distance on the final rep, I missed target by a few secs.
Ah well.. a good session all in all!
(okay - I'll be honest, I misjudged the extra distance for running in lane 4 of teh track and was very disheartened at not being able
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Training Session
Thursday 17th March 2011, 04:38
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Asics GT1150 (Blue)
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Surface
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Road
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Duration
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43m 12s
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Distance
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6.05 Miles
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7:08/mi, 128bpm.. added a bit onto my normal morning loop - might make it a permanent fixture
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Training Session
Wednesday 16th March 2011, 16:36
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Cross Training - Cycling
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Route
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Surface
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Road
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Duration
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26m 19s
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Distance
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5.79 Miles
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Training Session
Wednesday 16th March 2011, 15:43
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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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44m 05s
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Distance
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6.43 Miles
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6:53/mi, 133bpm
PF didn't feel as aggrevated on the run home... I suspect due to lighter load in the rucksack (i.e. no food breakfast/lunch - it was in my belly instead.)
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Training Session
Wednesday 16th March 2011, 05:12
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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48m 06s
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Distance
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6.44 Miles
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7:28/mi, 131bpm.
Run into work with rucksack... Plantar Fascia was niggling and I'm wondering if it's commuting into work on foot (carrying a weight on my back) that has caused my injury niggles. Options are to either stop doing it, or lighten the load... hmmm....
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Training Session
Wednesday 16th March 2011, 04:39
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Cross Training - Cycling
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Route
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Surface
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Road
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Duration
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25m 41s
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Distance
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5.78 Miles
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Training Session
Tuesday 15th March 2011, 16:11
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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 - Tempo Run
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Route
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Nike Lunarglide
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Surface
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Mixed
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Duration
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1h 05m 12s
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Distance
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9.93 Miles
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Session Target:
2mi Warm Up (Easy Jog),
3mi @ 5:28/mi, 0.5mi Easy
2mi @ 5:28/mi, 1mi Easy
3x 50m sprints (no target - fast but controlled)
1mi Easy Cool Down Jog.
Session Outcome
1.9mi @ 6:47/mi
3mi @ 5:18/mi, 166bpm (Max 175bpm)
0.5mi Walk/Jog @ 7:43/mi
2.01mi @ 5:25/mi, 171bpm (Max 176bpm)
1.66mi (including 3x50m sprints)
0.86mi @ 7:16/mi.
Very happy... felt really good after the sprints... threshold sections were tough (particularly the second one), but not too challenging in terms of distance (hence being able to beat target pace).
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Training Session
Tuesday 15th March 2011, 04:35
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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 GT2160 (Blue)
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Surface
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Road
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Duration
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44m 04s
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Distance
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5.69 Miles
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7:45/mi, 123bpm
My easy runs seems to be getting slower!  Not sure if that's a bad thing or not 
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Training Session
Monday 14th March 2011, 16:19
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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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48m 28s
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Distance
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7.35 Miles
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6:36/mi... felt great! floating along... can't remember the last time an easy run felt so good!
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Training Session
Monday 14th March 2011, 04:27
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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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Asics GT1150 (Blue)
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Surface
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Mixed
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Duration
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43m 54s
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Distance
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5.68 Miles
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7:44/mi, NO HRM. Upset stomach
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Training Session
Sunday 13th March 2011, 15:40
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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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NorthFace SingleTrack
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Surface
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Cross Country
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Duration
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51m 23s
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Distance
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7.11 Miles
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7:14/mi, 134bpm
Nice run across the fields
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Training Session
Saturday 12th March 2011, 09:32
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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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Asics GT2160 (Blue)
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Surface
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Road
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Duration
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2h 18m 56s
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Distance
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19.31 Miles
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LSR - Felt quite down about mt plantar faciitis which didn't seem to be improving - but surprisingly it felt pretty darn good throughout this run!
Had a few stomach upsets/troubles, but nothing unmanageable (thankfully no dives into bushes were required).
7:12/mi, 132bpm
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Training Session
Friday 11th March 2011, 16:26
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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
|
Nike Lunarglide
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Surface
|
Road
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Duration
|
52m 56s
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Distance
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7.32 Miles
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|
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7:14/mi, 129bpm
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Training Session
Friday 11th March 2011, 04:33
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How I Felt
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OK
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Weather
|
Fair
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Type Of Session
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Running - Easy Run
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Route
|
Asics GT2160 (Blue)
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|
Surface
|
Road
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Duration
|
43m 43s
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|
Distance
|
5.69 Miles
|
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|
7:41/mi, 123bpm... slow and steady.
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Training Session
Thursday 10th March 2011, 16:05
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|
How I Felt
|
OK
|
Weather
|
Windy
|
|
Type Of Session
|
Running - Intervals
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Route
|
Saucony Fastwitch 3 (White)
|
|
Surface
|
Road
|
Duration
|
1h 02m 00s
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|
Distance
|
8.63 Miles
|
|
Target:
5x 1mi @ 5:00/mi, 3min rest
Outcome:
2.23mi warmup jog
1mi @ 5:05/mi (167bpm avg)
2:30 rest
1mi @ 5:09/mi (168bpm avg)
3:01 rest
1mi @ 5:08/mi (168bpm avg)
3:00 rest
1.01mi @ 5:10/mi (169bpm avg) - mind wandered and missed my turning! (hence extra 0.01mi)
2.16mi Cool Down jog
Really frustrating session - was always going to be hard - have never done these type/speed of intervals longer than 1200m before, and today there was a ridiculous headwind for half the rep, and also a stupid gravel path which felt like my feet were slipping slightly (probably more psychological than physical). Was frustrated with the session at the time but looking back it aint that bad! Normally do 5x1200m so 4x1600m is just as good
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Training Session
Thursday 10th March 2011, 04:33
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|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Recovery Run
|
Route
|
Asics GT2160 (Blue)
|
|
Surface
|
Road
|
Duration
|
41m 53s
|
|
Distance
|
5.7 Miles
|
|
7:21/mi, 130bpm. Plantar Fascia was really sore this morning 
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|
Training Session
Wednesday 9th March 2011, 16:12
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT2160 (Blue)
|
|
Surface
|
Road
|
Duration
|
49m 08s
|
|
Distance
|
7.36 Miles
|
|
|
6:40/mi, 137bpm... legs (quads particularly) felt tired, I suspect from the morning's cycling... otherwise a good run.
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|
Training Session
Wednesday 9th March 2011, 04:52
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
52m 00s
|
|
Distance
|
12 Miles (Approx)
|
|
|
cycled halfway to work only to find my keys had fallen out my bag - so I cycled home, thankfully they were sat on the drive!
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|
Training Session
Tuesday 8th March 2011, 17:47
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
Nike Lunarglide
|
|
Surface
|
Road
|
Duration
|
1h 15m 55s
|
|
Distance
|
12.09 Miles
|
|
Club winter circuit (clockwise), ran hard. Never tried an 'all out' effort before so wondered what I could do on the challenging route.
2.15mi Warm up (6:57/mi, 140bpm)
7.89mi @ 5:40/mi, 172bpm - Found it really hard to keep pushing whilst running alone.
2.05mi cool down (7:44/mi, 140bpm)
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|
Training Session
Tuesday 8th March 2011, 04:34
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT2160 (Blue)
|
|
Surface
|
Road
|
Duration
|
40m 14s
|
|
Distance
|
5.7 Miles
|
|
|
7:04/mi, 132bpm
|
|
Training Session
Monday 7th March 2011, 16:26
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT1150 (Blue)
|
|
Surface
|
Road
|
Duration
|
48m 41s
|
|
Distance
|
7.36 Miles
|
|
|
6:37/mi, 136bpm... enjoyed running in daylight!
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|
Training Session
Sunday 6th March 2011, 08:25
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT2160 (Blue)
|
|
Surface
|
Road
|
Duration
|
36m 38s
|
|
Distance
|
5.81 Miles
|
|
Club Race.
1.39mi Warmup (7:15/mi)
4mi Race -
- 1mi @ 5:14/mi
- 2mi @ 5:40/mi
- 3mi @ 5:37/mi
- 4mi @ 5:33/mi
0.43mi cool down slow jog
Felt good on first mile (downhill) but legs lost energy and felt very heavy from then on as the course started to climb.
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|
Race
Saturday 5th March 2011, 13:36
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Surface
|
Cross Country
|
Duration
|
41m 00s
|
|
Distance
|
12 KM
|
|
Time is approx.
Inter-Counties Championship (+ World Trials)
Ran for Warwickshire but felt flat throughout, finished last Warwickshire team member and felt somewhat deflated afterwards - felt better after having time to reflect.
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|
Training Session
Saturday 5th March 2011, 13:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
07m 00s
|
|
Distance
|
1 Mile (Approx)
|
|
|
Warm up.
|
|
Training Session
Thursday 3rd March 2011, 15:47
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT2160 (Blue)
|
|
Surface
|
Road
|
Duration
|
44m 02s
|
|
Distance
|
6.03 Miles
|
|
Run from work
7:18/mi
|
|
Training Session
Thursday 3rd March 2011, 05:37
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
45m 16s
|
|
Distance
|
6.16 Miles
|
|
Run to work
7:21/mi
|
|
Training Session
Thursday 3rd March 2011, 04:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
52m 00s
|
|
Distance
|
12.8 Miles
|
|
|
2x Cycling commute (either side of runs)
|
|
Training Session
Wednesday 2nd March 2011, 16:45
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 00s
|
|
Distance
|
6.4 Miles
|
|
|
Cycle from halfway to work back home...
|
|
Training Session
Wednesday 2nd March 2011, 15:48
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT2160 (Blue)
|
|
Surface
|
Road
|
Duration
|
40m 57s
|
|
Distance
|
6.01 Miles
|
|
Run from work,
6:49/mi, 140bpm
|
|
Training Session
Wednesday 2nd March 2011, 05:29
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
Asics GT1150 (Blue)
|
|
Surface
|
Road
|
Duration
|
44m 06s
|
|
Distance
|
6.02 Miles
|
|
|
Run into work
|
|
Training Session
Wednesday 2nd March 2011, 04:45
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Road
|
Duration
|
28m 00s
|
|
Distance
|
6.4 Miles
|
|
|
Cycle Halfway to work
|
|
Training Session
Tuesday 1st March 2011, 16:12
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Slow Run
|
Route
|
Asics GT2150 (Yellow)
|
|
Surface
|
Road
|
Duration
|
19m 39s
|
|
Distance
|
2.83 Miles
|
|
|
6:57/mi, 128bpm... Tester on the legs having been crippled since sat.
|
|
