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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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2023 miles in 2023

I've run 825 miles so far this year.

I'm currently exactly on schedule. 1,198 miles to go - at least 39 miles per week needed to reach the goal.

Running Streak

I last ran 5 days in a row, covering 35 miles, starting on Tuesday 23rd of May 2023.

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

  • Worcester Pitchcroft 10K
  • 19/07/2023
  • Worcester City 10K
  • 17/09/2023

Shoes in Rotation

  • adidas Supernova Glide 8 Boost (146 mi)
  • Nike Pegasus 39 (221 mi)
  • Nike Vaporfly 4% (408 mi)
  • Nike Vaporfly 4% (415 mi)
  • Nike Vaporfly Next% 2 (200 mi)

Activities

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

Categories

  • Reviews
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Archives

Blogroll

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

Links

  • Athletics Weekly
  • DC Rainmaker
  • FetchEveryone
  • Final Surge
  • Garmin Connect
  • Inside Running
  • Let's Get Running Podcast
  • Marathon Talk
  • Mastodon
  • McMillan Running
  • parkrun
  • Power of 10
  • runbritain
  • Runner's World Forum
  • Runners Forum
  • Science of Running
  • Strava
  • Tracksmith
  • VDot Calculator
  • Vo2max Productions
  • Worcester AC
  • Zwift

Running Stats

  • Rolling weekly mileage: 35.4 mi
  • Rolling monthly mileage: 138.0 mi
  • This week: 0.0 mi in 0:00
  • Last week: 35.4 mi in 4:41
  • This month: 138.0 mi in 18:30
  • Last month: 141.5 mi in 18:40
  • 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: 825.4 mi in 110:34
  • Last year: 935.3 mi in 134:34
  • 2021: 926.8 mi in 132:50
  • 2020: 1,013.3 mi in 144:36
  • 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: 22,613.3 mi in 3040:56
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