John
2.1mile warmup @ 8.48pace. Then 3 x 800 at 7.05 pace with 400m rest intervals and final 800m at 6min pace before 1.1mile cool down at 9min pace. Not too bad for 6.15am on a cold morning.... :-)
- Miles:
- 1707 total / 0 in 2012
- Goal:
A sub 3.45 marathon. Next attempt Limerick Marathon in May.
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John logged 1707 miles.
Last workout about 1 year ago. Help get them back on track!
Entries
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RUN
good Morning Track Session 6.39 mi 00:54 08:29 pace
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RUN
good Waterford Half Marathon 13.11 mi 01:46 08:04 pace
Very very wet and windy and the route took us directly into wind from mile 1 to end mile 7. First 3 miles were 8.17, 8.03, 8.07 then caught 1.50 pacers. Stayed with them for a while and so miles 4,... read more
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Brilliant run John, well done in those conditions! I saw the pacer balloons and was going to follow the 1:40 pacer, but 1 min after the gun went off I saw the balloon floating away in the strong wind...the best laid plans :-)
about 1 year ago • Like
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Congrats:
Well done John! Congrats!
about 1 year ago
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Many Thanks Everyone...........
about 1 year ago • Like
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RUN
good Easy run - last one before Ha... 4.84 mi 00:42 08:36 pace
Very steady all the way. No stress. :-)
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RUN
good Introductory track session 4.79 mi 00:39 08:13 pace
1.2mile easy warm up then 1 x 1600m @ 7.12. 1 x 400m easy, 1 x 1600m @ 6.55. then approx 1miles easy cool down
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RUN
1st long run in 2011 12.88 mi 01:50 08:31 pace
Good steady run with 1st 6miles @8.40 average and 2nd 6 miles @ 8.27 with last 0.9 mile @ 8.05min/mile.
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looking good, John! excellent running today
about 1 year ago • Like
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Nice run to break in 2011 John, no signs of too much Christmas excess there! Good pace and nice to see the negative split for the 2nd 6.
about 1 year ago • Like
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Nice pace John, you looking forward to the Waterford half?
about 1 year ago • Like
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RUN
6.19 mi 00:49 07:59 pace
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alright 6.2 mi 00:54 08:42 pace
Easy run, nothing spectacular.
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RUN
good 10.7 mi 01:33 08:41 pace
Nice steady pace throughout on a hilly enough route.
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RUN
4.84 mi 00:43 08:47 pace
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RUN
4.81 mi 00:46 09:28 pace
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5.53 mi 00:51 09:13 pace
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RUN
A New Low :-) 4.84 mi 00:43 08:55 pace
Temperatures got down to -10C (14F) this morn. A short run to keep the legs turning over.
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RUN
6.2 mi 00:51 08:13 pace
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good 4.85 mi 00:37 07:43 pace
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RUN
good 6.2 mi 00:50 08:01 pace
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RUN
Trotting on ice................. 8.21 mi 01:12 08:46 pace
Pretty cold (-5C) and very icy underfoot this morn. Concentration was more on staying upright than running....... :-)
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RUN
good Good Run On A Cold Morning (-5c) 6.19 mi 00:50 08:01 pace
Cold and foggy morning but a nice pace kept us warm after mile 1. :-)
Wonderful early morning running!
about 1 year ago
How are you my friend? Are you still running like before? :o)
11 months ago • Like