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Tempo

Zwift tempo (2 × 2.5k @ 10Kish effort)

October 26, 2019 8.2 miles 59:05 7:10/mi

Have a bit of a head cold, so didn’t want to make it worse getting soaked in the rain. Originally[…]

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BAC sharpener session
(10 mins @ MP, 8×2 mins @ 5K)

September 18, 2019 11.0 miles 1:14:03 6:43/mi

Chilly! 🥶 MP section felt pretty good, legs turned over nicely. 2 minute reps were a bit more of a[…]

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BAC unfinished tempo sandwich 🥪
(30 mins @ MP, 4×5 mins @ LT)

September 11, 2019 13.0 miles 1:24:34 6:29/mi

A little off the pace on the MP section, but it was a pretty breezy morning. Pretty happy with the[…]

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NAZ mile repeats
(10 × 1 mi)

September 4, 2019 16.0 miles 1:50:32 6:54/mi

Average 6:04, so a bit slower than the pace I managed for the 20x1k session, although that was on the[…]

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BAC tempo sandwich 🥪
(25 min @ MP, 5×4 min @ LT, 25 min @ MP)

August 28, 2019 17.7 miles 1:56:59 6:37/mi

Definitely reached the peak workouts of the plan. And by “peak” I mean bloody hard! Still, got it done, and[…]

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NAZ tempo / steady / tempo long run

August 25, 2019 22.5 miles 2:27:31 6:33/mi

Up early to beat the heat, still dark! Pretty happy with that. Tempo pace wasn’t that impressive, but it never[…]

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More laps of Pitchcroft
(4 × 15 mins @ MP)

August 14, 2019 15.5 miles 1:42:54 6:38/mi

Happy with that, especially after the poor performance on Sunday. Legs felt strong, and paces nice and consistent. Felt pretty[…]

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Abandoned long run session
(1̶0̶ 5 × 1 mi @ MP)

August 3, 2019 12.5 miles 1:23:41 6:41/mi

Dodgy stomach, kept needing to stop, and almost felt like it was about to cramp at times. Didn’t even drink[…]

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BAC session (10 × 5 mins @ MP → 10K) 🥵

July 24, 2019 14.5 miles 1:41:36 7:01/mi

Aim was to start at MP and gradually build to something like 10K pace. Pleased with the first six (I[…]

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NAZ ladder fartlek
(4, 3, 2, 1, 1, 2, 3, 4, 4, 3, 2, 1 mins @ sub-LT)

July 17, 2019 14.0 miles 1:38:38 7:02/mi

The NAZ sessions begin! Averaged 5:48/mi, happy with that.

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2021 miles in 2021

I've run 0 miles so far this year.

I'm currently 127 miles behind schedule. 2,021 miles to go - at least 41 miles per week needed to reach the goal.

Running Streak

I last ran 2 days in a row, covering 15 miles, starting on Sunday 12th of July 2020.

My longest streak was 123 days in a row, covering 1,574 miles, starting on Tuesday 30th of April 2019.

Personal Bests

  • Marathon - 2:45:06
  • Manchester Marathon
    08/04/2018
  • Half Marathon - 78:53
  • Worthing Half
    11/02/2018
  • 10 Mile - 60:59
  • Great South Run
    22/10/2017
  • 10K - 36:12
  • Worcester City 10K
    17/09/2017
  • 5 Mile - 29:06
  • Linda Franks 5
    21/01/2018
  • 5K - 17:20
  • Worcester Pitchcroft parkrun #40
    24/03/2018
  • 1 Mile - 5:21
  • Bourton One Mile Challenge
    21/07/2018

Upcoming Races

  • Worthing Half
  • 14/02/2021
  • Worcester Pitchcroft 10K
  • 23/05/2021
  • Worcester City 10K
  • 05/09/2021
  • London Marathon
  • 03/10/2021
  • Manchester Half
  • 10/10/2021
  • Weston Super Half
  • 17/10/2021

Shoes in Rotation

    Activities

    • Training
      • Running
        • Tempo
        • Intervals
        • Long Run
        • Treadmill
      • Cycling
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      • Swimming
      • Strength and Conditioning
        • Yoga
        • Strength Workouts
    • Races
      • 1 Mile
      • 5K
        • parkrun
      • 5 Mile
      • 10K
      • 10 Mile
      • Half Marathon
      • Marathon

    Categories

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    Blogroll

    • Aly Dixon
    • Jason Cherriman
    • Jenny Nesbitt
    • Joe Bloggins
    • Julia Belyavin
    • Kojo Kyereme
    • Matt Llano
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    • Steve Way
    • Tiny Runner

    Links

    • Athletics Weekly
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    • VDot Calculator
    • Vo2max Productions
    • Worcester AC
    • Zwift

    Running Stats

    • Rolling weekly mileage: 34.1 mi
    • Rolling monthly mileage: 124.3 mi
    • This week: 0.0 mi in 0:00
    • Last week: 0.0 mi in 0:00
    • This month: 0.0 mi in 0:00
    • Last month: 0.0 mi in 0:00
    • Best week: 123.5 mi in 15:04
      for week of 12th Mar 2018
    • Best month: 444.4 mi in 54:44
      for month of July 2019
    • This year: 0.0 mi in 0:00
    • Last year: 403.0 mi in 56:37
    • 2019: 3,640.5 mi in 457:33
    • 2018: 3,168.3 mi in 399:40
    • 2017: 3,501.9 mi in 453:53
    • 2016: 3,250.2 mi in 431:25
    • 2015: 2,368.5 mi in 336:19
    • 2014: 1,680.8 mi in 244:06
    • 2013: 662.2 mi in 99:03
    • 2012: 640.1 mi in 96:24
    • Overall: 19,315.5 mi in 2574:59
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