Mark
1st run - need to get back on the horse but take it slooooow for 1st week or so - enjoyed it :-)
- Miles:
- 384 total / 214 in 2012
- Goal:
To feel like a runner! For me I think this might mean being able to run 5 miles at 8.5 min miles and feel okish at end....
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Mark logged 384 miles.
Last workout about 1 month ago. Help get them back on track!
Entries
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RUN
good round the block 3 mi 00:30 10:00 pace
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RUN
good 3 Mile Round Block 3.02 mi 00:26 08:44 pace
Just 2x 10 min @170 bpm, as this is a back off a bit week before final push :-) http://j.mp/zQeP2A.
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alright Harrold 13 Mile Loop 13.08 mi 02:07 09:41 pace
155 bpm then 158 bpm, tried for negative split, cant say it worked but hey ho! Bloody warm! Still got some way to go as I was wasted at finish, last mile was awful :-) http://j.mp/yQiVpR.
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blah 2.5 mi 00:30 12:00 pace
recovery jog
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alright Gt Denham 6m Loop 6.02 mi 00:54 08:55 pace
This was 9/10 on effort scale from mile 4-5 and then a case of hanging on for grim death for last mile. Must adopt a working strategy for negative split! Beautiful sunsetty sky- power play @ 161bpm... read more
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RUN
10:1 @ 170 Bpm 4 mi 00:44 11:06 pace
http://j.mp/bloody gps didn't work so stats mean nothing, main thing is it was bloody hard and I couldn't complete the whole of the last 10 mins at full pace i.e. I walked lol!! Gave it my best and... read more
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RUN
Run 3.03 mi 00:32 10:35 pace
http://j.mp/AbtBzK. Recovery run took me past old fiancés house, epiphany moment- I've stood still too long, time to stoke the fire in belly up and start living life again!
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alright Harrold 13 Mile Loop 13.24 mi 02:10 09:50 pace
Managed the distance for the first time, legs heavy 10 mile point, thank goodness for downhills! http://j.mp/zU1kdI.
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Great Performance:
Quality that is mate, well done. Great confidence booster too getting the distance under you belt. We were probably out at the same time this morning. Warming up to it now eh!
4 months ago
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RUN
alright 5 Mile Box End Loop With Hill 5.03 mi 00:44 08:48 pace
Not bad considering I'm fatter and weather was shitty, couple of secs off last time round at tempo pace, nothing left at end tho :-) http://j.mp/AmOzD8.
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blah Run 5.08 mi 00:57 11:12 pace
5 mile crawl thru ice, snow and more ice. Too busy looking at feet to enjoy scenery, slowed to a walk few times, not fun but may be good for legs to recover a bit more, http://j.mp/yJXKBU.
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good 10:1 @165bpm 4.74 mi 00:44 09:12 pace
No probs with shins, couple of ibuprofen before setting out and longer slower intervals - enjoyed that one!! :-) http://j.mp/xs3MUX.
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RUN
alright Mowsbury 7 7.31 mi 01:10 09:35 pace
Boy, what a difference a hill makes! Good route, cold wind unpleasant when whistling through gums and shins stopped me for a min or so bang on 6m but was able to cont. Wonderground @ 155 was right ... read more
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Nice Job:
Good to see you out and about so quickly mate. Can't keep a good man down!
4 months ago
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Hi Mark, you ok mate? Missed seeing you on here. Andy
3 months ago • Like