Training

Hot, late, slow run around the Severn

July 9, 2013 7.0 miles 1:07:33 9:39/mi

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Tempo run home (7:40 pace for 4m)

July 4, 2013 6.0 miles 50:35 8:25/mi

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Slow run work to home

July 2, 2013 6.8 miles 1:02:57 9:15/mi

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Treadmill intervals
(@ 7:27 min/mile)

July 1, 2013 6.2 miles 53:59 8:41/mi

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Long run to Finsbury Park and back

June 29, 2013 9.1 miles 1:24:01 9:11/mi

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Tempo run home

June 27, 2013 6.1 miles 50:33 8:18/mi

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Slow run up to Hampstead and past Highgate

June 25, 2013 5.8 miles 53:56 9:15/mi

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7:30 intervals around the Severn

June 24, 2013 6.2 miles 50:35 8:08/mi

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Slow run around the River Severn

June 22, 2013 7.3 miles 1:03:43 8:42/mi

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Fast tempo run (7:50 pace)

June 20, 2013 6.2 miles 49:53 8:00/mi

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