Dean
Extreme core
100 pushups
100 basic crunch
100 Bicycle crunch
100 Vertical Crunch
100 Leg raises
100 reverse crunch
100 left oblique
100 right oblique
100 long arm crunch
100 crossover crunch
- Miles:
- 2698 total / 948 in 2013
- Goal:
Marathon 3.39.16 H/Marathon 1.32.46 achieved all goals set for 2013 by April, also completed a race sub 7 min pace.
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Entries
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FIT
great Day 157
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VELO
great Village Loop, Renhold,Wilden ... 20.03 mi 01:35 12.7mph pace
Great session on bike, back on my sons today and awesome bike ride. Road around 3 villages near me then headed for a little loop before heading back home. Right dinner then core workout.
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RUN
great Tidy loop 10 mi 01:18 07:46 pace
Nice little tidy run this morning , nice and easy as legs bit tired from last night awesome hill repeat session.Now time for 20 mile bike ride.
Splits 7.34,7.41,7.44,7.49,7.49,7.55,7.55,7.48,7.43,7.49-
Nice pace for tired legs!
1 day ago • Like
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Nice miles!
about 22 hours ago • Like
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Great run!!
about 19 hours ago • Like
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RUN
great Long Hill Repeats 8.3 mi 01:03 07:35 pace
Great hill repeat session today.
2 mile warm up
1.4 mile x 3 Hill repeats at effort down to 6.10 pace by end and at thr front.
2.1 cool down.Did talk to one guy does ultras and trains in the swi... read more
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Great workout!
1 day ago • Like
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Very impressive session Dean; attempting my first ultra in August - freaks me out a bit!!
1 day ago • Like
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Nice one, sounds like a top group to train with and interesting company too. Great that you are finding it enjoyable as well as slotting into their tough sessions so easily.
1 day ago • Like
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Awesome hill workout!
about 22 hours ago • Like
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FIT
great Day 156
Core Extreme before run club
250 pushups
200 Basic Crunch
100 Left Oblique
100 Right Oblique
100 crossover crunch
100 vertical crunch
100 reverse crunch
100 Bicycle crunch
100 leg raises
100 Long ... read more-
Oh god Dean you're at it again. I'm amazed by that session. It's so strong!! Might have to try some myself!!
2 days ago • Like
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Good lord!
1 day ago • Like
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Extreme core indeed!
1 day ago • Like
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- FIT
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RUN
great Steady 5k after work 3.11 mi 00:23 07:15 pace
Just a little run on way home from work. It's beautiful out there waited all day for that.
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Yes run time soon roll, on 7.45pm .
1 person liked what Dean said -
FIT
great Day 154 Extreme core
No run today so Extreme tonight
Pushups 200
Basic crunch 200
Left Oblique 100
Right Oblique 100
Crossover crunch 100
Reverse crunch 100
Bicycle crunch 100
Leg raises 100
Long arm crunch 100
Plank
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FIT
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RUN
great Bedford park 2.5 laps 3.11 mi 00:24 07:40 pace
Easy park run tonight after, beautiful running condition.Done negative splits started at 8.30 pace down to finish pace 6.40.
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Awesome pace!
4 days ago • Like
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FIT
Day 152
Extreme core
150 pushups
100 basic crunch
100 left oblique
100 right Oblique
100 crossover crunch
100 reverse crunch
100 bicycle crunch
100 vertical crunch-
That sounds....extremely painful. Nice work. You must have abs of solid granite.
6 days ago • Like
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Great session.
5 days ago • Like
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Boom
5 days ago • Like
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The new bike on order can't wait, going to take my running and biking to higher level.
6 people liked what Dean shared-
Nice wheels
6 days ago • Like
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Nice.. Where's the bread basket?
6 days ago • Like
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Love it! Wish i had more time to ride my bike..
5 days ago • Like
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RUN
great 10k recovery Easy 6.25 mi 00:48 07:40 pace
Easy 10k recovery from last night speed work.Happy wednesday now off to buy a new road bike.I'd like to say this is part of my continous improvement.
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Oh bugger off, that's a crazy 'easy' pace!! Got to say dean your improvement over the time I've been your friend on here has been phenomenal.
6 days ago • Like
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Bugger off indeed ;) but you've worked hard for that "easy" pace - great stuff!
6 days ago • Like
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Nice RR!
5 days ago • Like
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RUN
great warm-up & cool down 2 mi 00:16 08:00 pace
This group is good because they don't hang around on warm ups and cool downs.
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that is great Dean
7 days ago • Like
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RUN
great Awesome Speed session 4.66 mi 00:30 06:31 pace
Awesome speed session at run club tonight
6x5 minute efforts at sub 5k pace.
This group is going to make all the difference to my speed.-
Great Performance:
Tremendous speedwork - that is fantastic!
7 days ago
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Great speed work. You are going to really get faster with them.
7 days ago • Like
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Great Performance:
Awesome!
5 days ago
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#dailymission
Mine always on your marks get set5 people liked what Dean shared-
I don't see his race bib.
7 days ago • Like
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- FIT
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FIT
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VELO
great Milton Keynes to Bedford 20.12 mi 02:01 10.0mph pace
My commute home was always going to be a adventure, first decided to go different route home.Nice route but disaster struck at mile 15 , bloody puncture. So last 5 miles jog and pushed bike.It ra... read more
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Oh, damn punctures. As a cycle commuter in london for ~15 years I know the feeling, I always have a pump, 2 tyre levers and spare tube with me!
7 days ago • Like
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Lol.. Sorry but this did make me laugh. Impressive & hilarious at the same time :) and you still did core work! Still laughing.......
7 days ago • Like
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Tell you what, I must be mad because I still bloody enjoyed it. And git a jogging workout as well.
7 days ago • Like
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Loading people...
Core work Whoo hoo!
about 17 hours ago • Like
Killer core, as usual!!
about 17 hours ago
Wow.
about 14 hours ago • Like
Awesome core work as usual!
about 5 hours ago