9M - tempo run
8M tempo run at 5.35min/m
1M warm up and warm down
I ran this one at slightly faster than my current best half-marathon pace. Other than the humid heat, it felt pretty good. I probably could have squeezed a few more seconds of speed out of my legs. My speed was steady and if anything increasing as I progressed. My thigh is good. This was a good day.
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This blog is mainly to help me and Ron (my fabulous coach) keep track of what is going on in my training. Good days. Bad days. Successes and failures. Aches and pains. That sort of thing. But please come visit once in a while to see how we're getting on!
Weekly mileages over the last year
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How many miles?
The last month: 419 (105 miles/week)
Last week: 119
Last week: 119
My targets
This year:
Marathon in under 02:20
Marathon in under 02:20
Half marathon in under 01:06:30
10 miles in under 00:51
10 miles in under 00:51
10K in under 00:31:30
My PBs
10K:
31:48 Ribble Valley 10K 30/12/2012
10M:
52:01 Great South Run 28/10/2012
Half marathon:
66:51 Great North Run 15/09/2013
Marathon:
02:22:40 London Marathon 17/04/2011
31:48 Ribble Valley 10K 30/12/2012
10M:
52:01 Great South Run 28/10/2012
Half marathon:
66:51 Great North Run 15/09/2013
Marathon:
02:22:40 London Marathon 17/04/2011
Some running links
Followers
Posts
Blog Archive
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2010
(260)
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June
(36)
- A brisk 8
- Recovery then a nice 12
- 6 and some weights
- Summary of week ending 27/06/10
- 20M 'just to enjoy'
- 15M recovery and general aerobic
- Just 6
- 15M speed session!
- A steady 18M
- A steady 10
- Recovery runs and some weights
- Summary of week ending 20/06/10
- A cracking long run
- A good day
- Some 1M bursts
- Just 6
- 12 at a good speed
- Kenenisa Bekele and co
- A hard day
- Just 6
- Summary of week ending 13/06/10
- A kind of 10K race
- A good speed session
- Recovery runs
- A sharpish 11M
- Recovery runs
- Late night 16 miler
- Two recovery runs
- Summary of week ending 06/06/10
- I won another race!
- New shoes!
- Six along the river
- A good general aerobic workout
- VO2 maxed
- My best session yet...
- Two recovery runs
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June
(36)
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