Miles:
7655 total / 27 in 2019
Goal:

Mid-term goal: to qualify for Boston (turning 40 in May 2014).

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  • 10 miles
  • 00:41 time
  • 1040 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Interval training (QSC). 7.6 km

    A tough session on a cold night, heavy legs. Smaller group this time.
    1.6k warm-up at 7:06 pace.
    6 x 800m at 3:11, 3:08, 3:04, 3:04, 3:05 and 3:02, with a 200m recovery walk in between, followe... read more

  2. RUN
    good Al Markhiya. 8 km 00:41 08:10 pace

    A nice early evening around the neighborhood. Last 1km in 4:17.

  3. RUN
    good Corniche. 14 km 01:21 09:15 pace

    A great run with Carmen on a chilly morning (13C, cold wind) before work. 8.5km easy followed by 8 x 2min at 4:30 pace and 1:30 recovery jog in between.

  4. RUN
    good Interval training (QSC). 6.4 km

    A good session with FC Lokomotiv Moscow team training, a surprise birthday party for an Egyptian runner and another confrontation with security.
    1.6km warm-up at 6:27 pace.
    8 x 600m at 2:18, 2:... read more

  5. RUN
    good Interval training (QSC). 6.8 km

    Back on track for the first time in 4 weeks.
    1.60k warm-up at 6:33 pace.
    Pyramid of 200, 300, 400, 500, 600, 600, 500, 400, 300 and 200m, with same distance recovery walk / jog in between (41, 1:... read more

  6. RUN
    good Kraków (Błonia). 8.5 km 00:47 08:53 pace

    Twice around Błonia with Carmen, with some tempo.

  7. RUN
    good Interval training (QSC). 7.5 km

    Another great session, with a big group.
    1.65k warm-up at 6:14 pace.
    6 x 800m at 3:05, 3:01, 2:56, 2:58, 3:01 and 2:58, with a 2-minute recovery in between.
    1k cool-down at 7:14 pace.

  8. RUN
    good Long run at Zakreet. 27 km 02:51 10:11 pace

    A great group desert run. Started a few minutes after 6am, perfect weather. Big group with 15 nationalities represented. Ran to Film City and a bit past it, as we see oryxes on the horizon, and bac... read more

  9. RUN
    great 2000m time trial at QSC. 4.7 km

    First event in my new DBRC Cup time trial series. 2000m again, after two years - and a new PB! A very small group of runners (7-8 only), on a lovely clear morning. Came in third, behind two Kenyan ... read more

  10. RUN
    good Al Markhiya. 8 km 00:41 08:16 pace

    An easy run around the neighborhood after a pretty frustrating day (rain again today, tired of it!). Last 1km in 4:25.

  11. RUN
    good 12 km 01:05 08:42 pace

    Friday morning long run with Carmen - to Corniche and back. She did only 8k, as we found an injured cat at that point, and she took it home by car, while I continued the run.

  12. RUN
    good Interval training (QSC). 7.7 km

    Back to Tuesday track after a few weeks, a big group.
    Pyramid: 200, 400, 600, 800, 1000, 800, 400, 200 and 100, with the 200m walk/jog after each.
    1.7k warm-up at 6:13 pace.
    200m in 42.0
    400m in... read more

  13. RUN
    good Al Markhiya. 6 km 00:29 07:46 pace

    Still feeling sick and stuff but a brisk run was in order. Last 3k in 4:39, 4:26 and 4:14.

  14. RUN
    good Al Bidda Park. 11 km 00:58 08:28 pace

    A nice brisk run at 7am with Jeff, Shawn and Gareth around the park, starting and ending at QSC. Hours before massive rainfall and flooding...

  15. RUN
    good Interval training (QSC). 6.9 km

    A good session with a very big group. Ran 400s in teams of two, then cool-down run barefoot.
    1.65k warm-up at 6:15 pace.
    10 x 400m at 1:22, 1:21, 1:21, 1:22, 1:26, 1:25, 1:26, 1:29, 1:29 and 1:26... read more

  16. RUN
    good Interval training (QSC). 5.05 km

    Big group again. Sadly, a run-in with club security - after talking to management, will have to shift our sessions from 6:30 until 7:30pm.
    1.65km warm-up at 6:21 pace.
    5 x 600m at 2:09, 2:04, 2:07... read more

  17. RUN
    good Interval training (QSC). 6.4 km

    Slightly less humid. Great turnout again, some core and stretching afterwards.
    1.6k warm-up at 6:17 pace.
    8 x 400m at 1:25, 1:22, 1:22, 1:22, 1:21, 1:20, 1:22 and 1:20, with a 200m walk recovery.... read more

  18. RUN
    good Interval training (QSC). 5.6 km

    Still tough, very humid conditions... but largest group ever! Chatted with Femi Ogunode's wife during cool-down.
    0.8km warm-up at 6:31 pace.
    3 x 600m at 2:13, 2:13 and 2:10, then 3 x 400m a... read more

  19. RUN
    good Al Bidda Park. 9 km 00:50 08:59 pace

    Slightly better weather on this early morning run with Carmen.

  20. RUN
    good Interval training (QSC). 6.6 km

    Great turnout again on an extremely humid evening. "Alberto's 300s".
    0.9k warm-up at 6:26 pace.
    7 x 300m at 1:07, 1:05, 1:06, 1:04, 1:04, 1:03 and 1:01, with a 300m walk/jog reco... read more