Adam
2 mile warm up with speed drills then 10 x hill efforts in 1.07, 1.08, 1.08, 1.08, 1.05, 1.09, 1.13, 1.12, 1.10, 1.10 with 2 minute jog back recovery for the first 8, 2.30 & 3.00 minute recover... read more
- Site:
- http://www.kent-health-safety.co.uk
- Miles:
- 386 total / 0 in 2013
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Adam logged 386 miles.
Last workout about 2 years ago. Help get them back on track!
Entries
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RUN
alright Hill efforts into Clowes wood 6.8 mi 01:09 10:08 pace
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good From home round the Whitstabl... 7.02 mi 00:57 08:03 pace
A nice easy run round the Whitstable 10k route in brilliant sunshine
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great Whitstable Parkrun 6.7 mi 00:47 06:58 pace
A 12 minute warm up then 5k Park run race in a years best of 19:47 where I ran faster than some of the previous winners and still only came third, followed by nearly 15 minute warm down. Really ple... read more
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good Pre race easy run with strides 2.71 mi 00:22 08:07 pace
Felt comfortable although legs still a bit tight, tomowwor will tell!
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good Whitstable to Tankerton 3.13 mi 00:26 08:13 pace
A nice easy recovery run to loosen my legs from yesterday
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good Seasalter and back with a loo... 6.11 mi 00:48 07:55 pace
Easy mile then a Fartlek for 4 miles with an easy mile warmdown. Legs still tender after the long runs of the weekend but it felt good to be stretching out in the efforts. Hopefully the speed will ... read more
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alright Whitstable 5 mile route 5.74 mi 00:47 08:09 pace
An easy recovery run after yesterdays LSD on leaden legs that hurt. Felt better once I had finished.
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good
A nice easy run to Canterbury along the old Railway that has now been made into a cycle path. Felt better on the return and raced a couple of slower cyclists up a couple of hills, overtook them too.
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good To Canterbury alone the Invic... 13.61 mi 01:49 08:00 pace
A nice easy run to Canterbury along the old Railway that has now been made into a cycle path. Felt better on the return and raced a couple of slower cyclists up a couple of hills, overtook them too.
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good From home round the Whitstabl... 7.02 mi 00:55 07:52 pace
A nice easy recovery run in the sunshine round the Whitstable 10k route. A chilly north-easterly breeze stopped me from getting too hot. Legs felt heavy from yesterday.
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RUN
alright 2 days rest then 6 x .5 mile ... 6.6 mi 00:56 08:33 pace
1.8 mile warm up then hilly efforts in 3.32, 3.09, 3.46, 3.08, 3.42, 3.09 with 3 minute static recovery followed by a 1.8 Mile warm down. my legs felt heavy form the efforts on Monday and spending ... read more
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good Seasalter and back with a loo... 6.11 mi 00:52 08:29 pace
A nice easy recovery run after yesterday's hills coz my legs hurt. Still it will be worth it soon.
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alright Hill efforts 6.8 mi 01:11 10:24 pace
2 mile warm up then 10 hills in 1.05, 1.10, 1.12, 1.12, 1.12, 1.13, 1.11, 1.11, 1.12, 1.09 with jog back recovery then 2 mile warm down. I am going to hurt tomorrow. First serious effort session fo... read more
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good Clowes Wood the long way with... 9.34 mi 01:15 07:59 pace
A steady run round the woods on leggs stiff from yesterday's race. Enjoyed the warm weather and burgeoning spring buds and flowers.
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good Whitstable Park Run 7.1 mi 00:47 06:33 pace
Another PB, Whitstable Parkrun with a mile warm up and 2.5 mile warm down. I was second throughout Alex Horsley led from the start and was just too far ahead to catch (20 Seconds). I think I need t... read more
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good Pre race easy run with strides 2.71 mi 00:22 08:07 pace
An easy run with strides after a restful week (well from running at least)
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good Clowes wood and blean loop 8.31 mi 01:07 08:04 pace
A nice easy run round the woods, legs felt tired from yesterday's race.
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good Whitstable Parkrun 6.4 mi 00:51 08:00 pace
A 1.5 mile warm up then the 5k Parkrun in 20:24 with a good 2 mile warm down
lilianfabian20@yahoo.com i am lilian i saw your profile in www.dailymile.com i will like to know you i will like you to contact me direct to my email at lilianfabian20@yahoo.com then i will send you my photos and tell you all about me. waiting for you dear
lilian
over 1 year ago • Like