Miles:
3412 total / 455 in 2015
Goal:

Stay fit and healthy. Enjoy training hard. Sub 16 min 5k before 2016 hopefully. More marathons in a few years time.

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Miles logged 3412 miles.

Last workout 9 days ago. Help get them back on track!

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Entries

  1. RUN
    Newport track session 4 x 400... 2.4 km 00:06:30 04:21 pace

    70, 69, 68 & 66 = 4.33
    30, 30, 29 & 28 = 1.57

    PR for 400m @ 66 secs.

  2. RUN
    Caerphilly 10k 10 km 00:35 05:42 pace

    PR over distance. Really happy with this.

  3. RUN
    Pontypool parkrun 5 km 00:19 06:12 pace

    Pre 10k race parkrun. 75% effort with 3 x 200m sprints

  4. RUN
    Upper Cwmbran Mountain Loop 6.5 mi 00:50 07:41 pace

    Enjoyable mountain/trail run!

    • Adam O.
      Adam O.

      Mountain run! That sound fun but exhausting! Doesn't look like it slowed you down much though.

      16 days ago Like1 person

  5. RUN
    great Newport Track Session 8 x 100... 2.4 km 00:05:39 03:47 pace

    Ave approx 12.8 for 100s
    Ave approx 28.8 for 200s
    1313131312121313 1.40
    2829292928282929 3.49
    Felt really good.

  6. VELO
    great Newport Velodrome 01:00

    For my birthday my Wife bought me 1 hr track lesson. Amazing. Toughest workout on a bike ever. Thinking about signing up to a beginners class next month.

  7. RUN
    alright Track session 8 x 200m 1 mi 00:04:00 04:00 pace

    Risked track session after race yesterday. Planned to do 12 reps but cut back to 8 -
    30,31,29,30,30,31,29,30

    Plan - 200m efforts with 100m walk and 100m jog recovery.

  8. RUN
    alright Castles Relay - Stage 20 (Cae... 10.28 mi 01:02 05:59 pace

    Finished 14th.

  9. RUN
    Saturday morning 5 miler plus... 8 mi 00:51 06:24 pace

    Finished with 18.30 5k

  10. RUN
    Small hill reps session 0.75 mi 00:04:19 05:45 pace

    6 x 200

  11. RUN
    MMRT 7.8 km

    5 x 300m, 200m & 100m + 2.5 mile warm up and 800m cool down.