Training

6×1km Intervals on Treadmill
(7:18 pace)

July 15, 2013 6.2 miles 52:14 8:25/mi

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LSR around Worcester

July 13, 2013 11.0 miles 1:42:59 9:21/mi

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Tempo around the Severn
(4m @ 7:43 pace)

July 12, 2013 5.5 miles 44:38 8:06/mi

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Intervals around the Severn
(7:25 pace)

July 10, 2013 6.3 miles 51:34 8:14/mi

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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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