Alun
Good bike ride to work and back. On the way back a rather big detour along the River Wandse & Wandsbek, with a stop for refreshments :-)
30°C sunny
- Miles:
- 5109 total / 929 in 2013
- Goal:
improve my 10K time 3 Half-Marathons in 2011 & Full Marathon in 2012 Done! :D
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Entries
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VELO
good 24.54 km 01:19 11.6mph pace
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RUN
great Testing the hip 2 km 00:09:12 07:24 pace
Just 5 rounds on the track to test the hip. Still hurts a bit, but not half as bad as 10 days ago, so looks like I'm on the mend. But in the morning I shall know more.....
Went to the track o... read more-
Get Better:
Good luck with your hip, Alun!
1 day ago
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Great job Alun! I hope the hip is on the mend!
about 9 hours ago • Like
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Get Better:
Hope you get better soon!
about 9 hours ago
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FIT
good AMTV Gym 01:30
Very good session at the local gym. Two rounds top to toe :-)
At the end I also went for 5 minutes on the treadmill, which only lasted for 3 as my shoe lace came undone, but a good test all the sam... read more-
Get Better:
good news! i see you are making the best of your hiatus.
3 days ago
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VELO
good to the gym.... 18.73 km 00:56 12.4mph pace
Via the nature reserve. Nice bike ride, but sort of have the feeling that biking maybe isn't quite my thing, but that may be due to the fact that I only have an old mountain bike......
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Gutes Alternativtraining Alun, wird bestimmt bald wieder!
3 days ago • Like
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FIT
great At the gym again 01:00
Not quite as long as Saturday, only one round of top to toe, but a little bit more weight. Could feel it tomorrow ;-)
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Hope 'da recovery is goin' well, A-Man!
4 days ago • Like
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VELO
good More bike stuff 38.24 km 02:29 9.6mph pace
First to work & back, then after work played guide to two other runners, showing them trails and routes through the local nature reserve.
Good fun :-)-
Nice Job:
Alun and his bike. Two new best friends?!
8 days ago
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VELO
injured Frustration bike 13.11 km 00:50 9.8mph pace
Simply FRUSTRATING! When I got out of bed I thought my hip was OK. So I put my running shoes on, but after less than 100m my hip was hurting, well pissed off turned off the watch and walked back ho... read more
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Get Better:
Es kommen auch wieder bessere Zeiten Alun!
Besser richtig auskurieren und dann wieder voll angreifen als sich mit Schmerzen rum zu plagen!10 days ago
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FIT
great 01:30
The gym was almost empty, so had it all to myself, and decided to make the most of it. Arms, legs & core, weights low but 3 x 10 reps, 2 circuits :-)
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Way to get a core and run in today Alun. Nice way to leech the beer from your bloodstream. And if you didn't drink, shame on you! ;-) Good workout!
11 days ago • Like
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You're an Inspiration:
You are a champ
9 days ago
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VELO
great 20.76 km 01:07 11.6mph pace
As the hip is still giving me grief, decided to get the mountain bike out for a ride across the fields, a good hour with a short break at the House der Wilden Weiden, then on to the gym at AMTV.
2... read more
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RUN
good After work easy 13.94 km 01:18 08:58 pace
Got to use the weather while it lasts, t & shorts run again :-)
Took it nice and easy, but towards the end felt a light pain in my right hip, nothing serious, but have to watch out for it.... read more
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schöne kilometer diese woche.
13 days ago • Like
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Nice Job:
Good job Alun! =)
13 days ago
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Nice Job:
so muss das...!
13 days ago
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RUN
good Evening Höltigbaum 13.28 km 01:11 08:36 pace
Great after work run, T-shirt & shorts weather :-)
Lovely run through the local nature reserve.-
You're an Inspiration:
Man muss es einfach wiederholen: T-shirt & shorts weather. Yeah!
13 days ago
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RUN
great 11.61 km 01:02 08:33 pace
Got home a bit earlier tonight, and made full use of it :-)
Good 4 km warm up then around 5 km putting the pulse up a good 15-20 above easy (threshold) felt good. Nice 1.6 to cool down.
Weather wa... read more-
Nice Job:
no time to waste…
16 days ago
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Fantastic run Alun!
16 days ago • Like
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Nice Job:
tipptopp
15 days ago
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RUN
great Sunday morning 11.65 km 01:04 08:51 pace
Another easy run (with 3 strides 50m) to finish off an easy week of running. This week around 55 km with no problems :-)
- RUN
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FIT
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#dailymission sanity!
5 people liked what Alun said -
RUN
good Another easy evening 13.18 km 01:13 08:51 pace
Another easy run, but this time with a little bit of evening sun :-) pulse was OK!
Three strides at the end going up hill.17°C sunny
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Nice Job:
Nice work Alun!
19 days ago
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RUN
Easy evening 10.82 km 01:00 08:51 pace
Another hour easy running, felt good & the knee was also OK, so I put in 5 strides to finish off :-)
Base building is going good, this week 5 runs + at least 1 round of weights at the gym. -
RUN
good late evening run 11.61 km 01:04 08:53 pace
Got home late from work, but just needed a run, easy and good :-)
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RUN
good Wandselauf 6K 6 km 00:25 06:42 pace
Felt like doing a race this weekend, and luckily one of the local clubs organized one for today :)
So after having breakfast, got the bus, signed up, warmed up and ran
7th overall
2nd in AG
There q... read more- Show 5 more comments...
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Great Performance:
Great work Alun! Rocking fast!
24 days ago
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Great Performance:
Nice race! I need those young guns to pull me along faster than I think I should go. Then when they kick for the end, I just try to not to bonk.
24 days ago
Loading people...
Enjoy the refreshments, A-Man!
about 5 hours ago • Like • 1 person
Schönes Alternativtraining!
about 4 hours ago • Like • 1 person