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View Profile: roadrunner84
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roadrunner84 
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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 |
| | 03 Nov - 09 Nov | Running | 4.93 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 27 Oct - 02 Nov | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 20 Oct - 26 Oct | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 13 Oct - 19 Oct | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 06 Oct - 12 Oct | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 29 Sep - 05 Oct | Running | 0 |
| | Cycling | 0 |
| | Swimming | 0 |
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Additional Information
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Biography:
Studying towards an MA in translation and scary things like interpreting! All I've time for atm!
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Location:
Bath
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Interests:
Other than running: languages, travelling, playing guitar and learning anything new
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10k Personal Best:
44m 25s
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10 Mile Personal Best:
1h 15m 47s
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Sex:
Male
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Blog Entries For August 2008
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Training Session
Sunday 31st August 2008, 17:30
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How I Felt
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OK
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Weather
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Raining
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Type Of Session
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Running - Hill Work
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Route
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A40
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Surface
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Road
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Duration
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34m 19s
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Distance
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5.2 Miles
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Eek! I averaged 6m 36s over 5.2 miles! Is this possible?! I did run very hard - although not particularly sensibly. I completed the first mile in about 6m 10s and slowed down a little thereafter. Unfortunately, as I've already stated in a post, I felt a bit of a 'ping' in my left calf and I'm now waiting to see if it's a serious injury. It's very tight at the moment. Therein lies the answer, perhaps: yes, it's possible for me to run that speed but there's a risk involved! 
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Training Session
Saturday 30th August 2008, 16:00
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Recovery Run
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Route
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Alton Road Circuit
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Surface
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Road
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Duration
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30m 11s
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Distance
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3.42 Miles
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Still horribly humid out there! Sweated buckets!
Nice, easy pace. Tomorrow's session should be a bit tougher - just holding back!
8m 50s per mile; 149bpm average HR.
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Training Session
Friday 29th August 2008, 19:20
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How I Felt
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Good
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Weather
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Humid
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Type Of Session
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Running - Long Run
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Route
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A40
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Surface
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Road
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Duration
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59m 47s
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Distance
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7.56 Miles
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Nice, long run. Was convinced I'd run quicker but averaged 7m 54s mile pace at 161 bpm.
Might repeat this route on Sunday closer to race pace and see how it goes.
I'm really sick of it being so humid! I wish it would get on with it and RAIN!
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Training Session
Thursday 28th August 2008, 18:45
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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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Alton Road Circuit
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Surface
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Trail
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Duration
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43m 43s
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Distance
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5.6 Miles
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Reasonable pace considering I averaged 158bpm  Felt a bit sluggish at times and was getting wound up at my watch BEEP BEEPING at me every time I went over my target max HR! Just trying to build up a little distance this week, which means a lot of aerobic running and not much speed work. Usually tempted to sprint the last straight home out of frustration!
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Training Session
Wednesday 27th August 2008, 19:00
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How I Felt
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Heavy Legged
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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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Ledbury Road
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Surface
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Road
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Duration
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27m 11s
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Distance
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3.9 Miles
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Average bpm of 166, max 184 due to a 400 yard sprint to finish. A bit tight across the chest and stomach in general - eaten a lot of shit the past couple of days.
Had intended to run for longer but just didn't feel it would be beneficial. Was intended to be a tempo run but was a bit all over the place. Will make sure my next long run is at a sensible pace.
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Training Session
Sunday 24th August 2008, 13:00
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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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Ledbury Bypass
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Surface
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Trail
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Duration
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31m 01s
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Distance
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4.24 Miles
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Thought I'd covered more ground than I actually did 
Got a touch of a cold which I'm hoping to see off before it sets in properly. Ran at average of 7m 19s - almost identical pace to last week's race but altogether less erratic split times would apply!
Got to get it these kinds of distances down to sub 7-minute mile pace if I want to complete this Great South Run in 70 - although the level terrain and markers will help me on the day.
Anyway, not a bad way to cap off the week. Right hip muscles need strengthening because of recent osteopathic adjustments! No other real niggles to report - ankle always seems to twinge of late but have been told by osteopath this should right itself.
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Saturday 23rd August 2008
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Training Session
Friday 22nd August 2008, 19:00
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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 - Hill Work
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Route
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Alton Road Circuit
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Surface
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Road
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Duration
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15m 37s
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Distance
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2.5 Miles
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First mile in 6 minutes. Genius. Pace dropped off a bit after that but still detroyed my best time until now on this circuit
Left shin on ice immediately afterwards ha ha! Methinks I should be taking things a little easier...
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Training Session
Thursday 21st August 2008, 18:45
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How I Felt
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Good
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Weather
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Humid
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Type Of Session
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Running - Intervals
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Route
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Gloucester Rd
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Surface
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Trail
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Duration
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52m 26s
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Distance
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6.57 Miles
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Bit of a warm-up and a jog followed by 6 laps of the 0.92 mile circuit (slow, fast, etc.), jog home and a cool down / stretch.
Fast laps came in at 5m 43s, 5m 49s, 5m 46s. At least there's uniformity there - similar performance to my last interval session but over a longer period, so I'm happy
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Wednesday 20th August 2008
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Training Session
Tuesday 19th August 2008, 18:45
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How I Felt
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Good
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Weather
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Humid
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Type Of Session
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Running - Intervals
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Route
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Gloucester Rd
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Surface
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Trail
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Duration
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29m 43s
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Distance
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3.9 Miles
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Just short of 4 miles with 2x 0.92 miles at speed. At my quickest I was running around 6m10s mile pace. I plan to repeat this run perhaps a week from now to see if I've managed to improve some
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Training Session
Monday 18th August 2008, 18:30
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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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Greytree Hill
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Surface
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Road
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Duration
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1h 14m 29s
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Distance
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7.93 Miles
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Nice, long recovery run. Hilly, too. Felt absolutely fine
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Race
Sunday 17th August 2008, 11:30
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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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Trail
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Duration
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45m 35s
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Distance
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10 KM
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Merthyr Tydfil 10k race today...
Good day overall as managed to knock a sizeable chunk off my last and only 10k recorded time. Set off far too quickly and completed my first KM in 3:40 as opposed to the 4:30 I was aiming for (got my numbers mixed up, obviously!)
Can't complain anyway - think I'm set to run in the Cardiff 10k three weeks today so now I have a new target to beat!
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Saturday 16th August 2008
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Training Session
Thursday 14th August 2008, 19:20
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How I Felt
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OK
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Weather
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Raining
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Type Of Session
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Running - Recovery Run
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Route
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Ledbury Road
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Surface
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Trail
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Duration
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59m 17s
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Distance
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6.46 Miles
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Nice, easy run. Like an hour long warm-up! Averaged 152 bpm. Couple of days of rest (and carb loading!) now before 10k race on Sunday.
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Training Session
Wednesday 13th August 2008, 19:00
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How I Felt
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Heavy Legged
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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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Ledbury Road
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Surface
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Trail
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Duration
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29m 26s
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Distance
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3.86 Miles
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Right calf tight, left ankle and right knee nagging. Set off feeling great, intending to work aerobically but perhaps overdid it for the first couple of miles. Averaged 164 bpm but lagged ultimately. Ankle probably about to go on ice, recovery run tomorrow, then two days rest and carb-loading before Merthyr 10k on Sunday.
Will see what the osteopath says on Friday about my niggles 
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Training Session
Tuesday 12th August 2008, 19:30
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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 - Speed Work
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Route
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Alton Road Circuit
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Surface
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Trail
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Duration
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16m 04s
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Distance
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2.5 Miles
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Few days off due to nagging ankle pain. First run in new, neutral running shoes - feels absolutely fine and better suits my running style.
Meant to work aerobically tonight but set off a bit quickly so changed my mind, shortened my distance and stepped up the pace. I'm sure I could shave a few more seconds off that time, too.
Need to get a moderately long run in this week in preparation for the Merthyr 10k on Sunday 
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Training Session
Tuesday 5th August 2008, 18:30
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How I Felt
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Good
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Weather
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Raining
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Type Of Session
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Running - Recovery Run
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Route
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Alton Road Circuit
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Surface
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Road
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Duration
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22m 25s
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Distance
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2.5 Miles
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It's only upon having done a little research into target heart rate zones etc. that I know what a recovery run entails! Turns out they're a little frustrating Part of me wanted to just take off but I held back and stuck to an average HR of 147. Technically, that should allow the old glycogen stores to regenerate 
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Training Session
Monday 4th August 2008, 18:45
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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 - Easy Run
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Route
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Ledbury Road
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Surface
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Road
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Duration
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54m 22s
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Distance
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6.46 Miles
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Surpised myself a bit there. Averaged 160bpm but 8m 25s miles either I got a lot fitter very quickly or my maths has gone wrong somewhere!
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Training Session
Sunday 3rd August 2008, 13:00
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How I Felt
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Good
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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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Gloucester Rd
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Surface
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Road
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Duration
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39m 09s
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Distance
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4.75 Miles
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Today I treated the circuit a little like I'm hoping to approach the GSR in October. Stuck at around 170bpm until the last mile or so, stepped up to 180bpm and then went for it for the last 400 yards. HR peaked at 184bpm in the end, averaged 170bpm over the entire run.
Pretty pleased in general. Running at almost 40-minute 5-mile pace and still got more to give. Signs are all good for the outset of my next 12 weeks' training
Ankle is niggling. Hope it's nothing too serious.
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Training Session
Saturday 2nd August 2008, 19:00
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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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Gloucester Rd
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Surface
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Road
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Duration
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47m 34s
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Distance
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4.75 Miles
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Took it easy today, averaged 160bpm. Felt good to hold back a bit. Not decided what I'll do tomorrow yet. Don't want to repeat my classic 'jump in, go mad and burn out in the first week' strategy
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