THE TABLE BELOW IS A DETAILED ACCOUNT OF OUR MARATHON TRAINING (TAKEN FROM
ROSS' RUNNING LOG). PLEASE SCROLL DOWN TO THE BOTTOM OF THIS PAGE TO SEE
OUR MOST RECENT TRAINING SESSIONS (HIGHLIGHTED)!
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Total Distance |
880.69 |
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Total Time |
129:00:05 |
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Average Pace |
08:47 |
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Date |
Duration |
Distance |
Pace |
Session |
Detail |
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h:mm:ss |
(miles) |
(mile) |
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06 Jan 2004 |
0:30:13 |
3.23 |
09:21 |
Speed |
30 min with middle 10 min brisk |
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08 Jan 2004 |
0:53:00 |
6.50 |
08:09 |
Endurance |
55 min steady (est 5M) |
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12 Jan 2004 |
1:07:35 |
7.80 |
08:40 |
Endurance |
75 min steady (est 7M) |
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14 Jan 2004 |
0:58:26 |
6.20 |
09:25 |
Endurance |
60 min steady (est 5.5M) |
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18 Jan 2004 |
1:12:06 |
7.10 |
10:09 |
Endurance |
65 min marathon-pace (est 6.5M) |
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19 Jan 2004 |
0:42:56 |
5.20 |
08:15 |
Speed |
2 x 1600m (with 400m jog recoveries) |
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22 Jan 2004 |
0:47:49 |
5.20 |
09:12 |
Fartlek |
25 min fartlek (+10mins wu & cd) (est 4M) |
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25 Jan 2004 |
1:30:35 |
10.00 |
09:03 |
Endurance |
1:40 min steady (est 9.5M |
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27 Jan 2004 |
0:40:43 |
5.20 |
07:50 |
Speed |
400,800,1600,800,400m with 200m jog rec |
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01 Feb 2004 |
1:11:59 |
8.80 |
08:11 |
Endurance |
65 min steady (est 6.5M) |
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02 Feb 2004 |
0:31:28 |
4.00 |
07:52 |
Endurance |
40 min easy (est 4M) |
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07 Feb 2004 |
0:20:41 |
2.50 |
08:16 |
Light |
40 min easy (est 4M) |
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10 Feb 2004 |
1:02:04 |
7.80 |
07:57 |
Speed |
10 x 400m (with 75-sec jog rec) |
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12 Feb 2004 |
0:43:18 |
5.20 |
08:20 |
Endurance |
80 min steady (est 8.5M) |
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15 Feb 2004 |
0:55:40 |
5.50 |
10:07 |
Endurance |
55-90 min marathon pace (est 6-10M) |
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18 Feb 2004 |
1:11:19 |
8.00 |
08:55 |
Endurance |
80 min steady (est 8.5M) |
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23 Feb 2004 |
1:03:31 |
8.00 |
07:56 |
Endurance |
85 min steady (est 9M) |
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25 Feb 2004 |
1:01:16 |
7.80 |
07:51 |
Speed |
4 x 1600m (with 3:00 jog recoveries) |
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01 Mar 2004 |
0:58:22 |
7.80 |
07:29 |
Speed |
400,800,1600,800,400m with 200m jog rec |
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03 Mar 2004 |
1:04:33 |
8.00 |
08:04 |
Endurance |
75 min steady (est 8M) |
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07 Mar 2004 |
2:02:23 |
13.50 |
09:04 |
Endurance |
Half Marathon Distance |
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09 Mar 2004 |
1:13:09 |
9.00 |
08:08 |
Endurance |
75 min steady (est 8M) |
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15 Mar 2004 |
1:03:13 |
7.80 |
08:06 |
Speed |
12 x 400m (with 1:00 jog recoveries) |
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18 Mar 2004 |
1:13:07 |
9.00 |
08:07 |
Endurance |
85 min steady (est 9M) |
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23 Mar 2004 |
1:02:30 |
8.00 |
07:49 |
Speed |
6 x 800m (with 1:00 jog recoveries) |
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24 Mar 2004 |
0:31:02 |
3.90 |
07:57 |
Endurance |
30 min steady (est 4M) |
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25 Mar 2004 |
1:22:49 |
10.40 |
07:58 |
Endurance |
75 min steady (est 8M) |
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29 Mar 2004 |
1:21:17 |
8.50 |
09:34 |
Endurance |
75 min steady (est 8M) |
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30 Mar 2004 |
1:08:44 |
8.00 |
08:35 |
Speed |
15 x 200m (with 1:00 jog recoveries) |
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06 Apr 2004 |
1:17:14 |
8.00 |
09:39 |
Endurance |
75 min steady (est 8M) |
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09 Apr 2004 |
1:26:23 |
8.50 |
10:10 |
Endurance |
85 min steady (est 9M) |
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13 Apr 2004 |
0:50:21 |
6.00 |
08:24 |
Hills |
8 x 2min Hills (with 1:00 jog recoveries) |
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15 Apr 2004 |
1:27:19 |
9.00 |
09:42 |
Endurance |
90 min steady (est 9.5M) Coast Path Slapton |
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22 Apr 2004 |
1:02:32 |
6.00 |
10:25 |
Endurance |
60 min steady (est 6.0M) |
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25 Apr 2004 |
0:40:58 |
5.50 |
07:27 |
Endurance |
40 min easy (est 4M) |
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26 Apr 2004 |
0:38:10 |
4.00 |
09:32 |
Endurance |
40 min easy (est 4M) |
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28 Apr 2004 |
0:26:54 |
3.00 |
08:58 |
Endurance |
30 min easy (est 3M) |
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02 May 2004 |
1:45:53 |
13.10 |
08:05 |
Half Marathon |
Great West Run (Exeter) |
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05 May 2004 |
0:43:54 |
5.20 |
08:27 |
Endurance |
40 min easy (est 4M) |
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09 May 2004 |
1:06:35 |
8.20 |
08:07 |
Endurance |
75 min steady (est 8M) |
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10 May 2004 |
1:24:00 |
8.50 |
09:53 |
Endurance |
85 min steady (est 9M) |
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16 May 2004 |
1:17:12 |
8.96 |
08:37 |
Endurance |
80 min steady (est 8.5M) (Exmouth) |
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18 May 2004 |
1:59:19 |
12.49 |
09:33 |
Endurance |
120 min steady (est 12M) (Street) |
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20 May 2004 |
0:44:24 |
5.50 |
08:04 |
Endurance |
50 min steady (est 5M) |
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25 May 2004 |
0:46:36 |
4.60 |
10:08 |
Endurance |
40 min easy (est 4M) |
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26 May 2004 |
0:37:37 |
3.50 |
10:45 |
Endurance |
40 min easy (est 4M) |
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28 May 2004 |
0:20:00 |
2.40 |
08:20 |
Endurance |
20 min easy (est 2M) |
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30 May 2004 |
1:48:23 |
13.10 |
08:16 |
Half Marathon |
Plymouth Half Marathon |
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09 Jun 2004 |
0:43:11 |
5.10 |
08:28 |
Endurance |
40 min steady (est 5M) RRR |
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16 Jun 2004 |
1:53:11 |
12.49 |
09:04 |
Endurance |
120 min steady (est 12M) (Street) |
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21 Jun 2004 |
0:44:08 |
5.10 |
08:39 |
Endurance |
40 min steady (est 5M) RRR |
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22 Jun 2004 |
1:20:11 |
8.00 |
10:01 |
Endurance |
80 min steady (est 8M) (Blackpool) |
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24 Jun 2004 |
0:30:00 |
3.00 |
10:00 |
Endurance |
30 min easy (est 3M) |
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27 Jun 2004 |
1:43:53 |
13.10 |
07:56 |
Endurance |
Torbay Half Marathon |
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11 Aug 2004 |
0:23:10 |
2.60 |
08:55 |
Endurance |
30 min easy (est 3M) |
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28 Aug 2004 |
0:40:19 |
5.10 |
07:54 |
Race |
Dartmouth Regatta Road Race |
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05 Sep 2004 |
0:20:21 |
2.50 |
08:08 |
Endurance |
Lanzarote |
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10 Sep 2004 |
0:51:18 |
6.30 |
08:09 |
Endurance |
Lanzarote |
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12 Sep 2004 |
0:46:10 |
5.22 |
08:51 |
Endurance |
Lanzarote |
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14 Sep 2004 |
0:34:41 |
4.20 |
08:15 |
Endurance |
Lanzarote |
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27 Sep 2004 |
0:41:23 |
5.20 |
07:58 |
Endurance |
50 min steady (est 5M) |
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26 Oct 2004 |
0:38:56 |
4.34 |
08:58 |
Endurance |
40 min steady (est 5M) |
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02 Nov 2004 |
0:36:08 |
4.34 |
08:20 |
Endurance |
40 min steady (est 5M) |
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11 Nov 2004 |
0:41:25 |
5.03 |
08:14 |
Endurance |
Athletics Club Training Night |
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18 Nov 2004 |
0:29:24 |
3.68 |
07:59 |
Endurance |
Athletics Club Training Night |
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07 Dec 2004 |
0:37:02 |
4.34 |
08:32 |
Endurance |
40 min steady (est 5M) |
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09 Dec 2004 |
0:34:08 |
4.42 |
07:43 |
Endurance |
Athletics Club Training Night |
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12 Dec 2004 |
1:39:26 |
9.70 |
10:15 |
Endurance |
90 min steady (est 9.5M) Coast Path Slapton |
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14 Dec 2004 |
0:41:05 |
5.20 |
07:54 |
Endurance |
40 min steady (est 5M) |
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20 Dec 2004 |
1:11:39 |
8.57 |
08:22 |
Hills |
10 x 2min Hills (with 90-sec jog recoveries) |
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21 Dec 2004 |
0:40:42 |
5.20 |
07:50 |
Endurance |
40 min steady (est 5M) |
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28 Dec 2004 |
1:20:35 |
8.00 |
10:04 |
Endurance |
80 min steady (est 8M) (Blackpool) |
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02 Jan 2005 |
1:21:00 |
8.00 |
10:07 |
Endurance |
7-8M slow (Blackpool) |
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04 Jan 2005 |
0:41:36 |
5.20 |
08:00 |
Endurance |
5M (43-46 mins) slow |
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06 Jan 2005 |
0:42:05 |
5.03 |
08:22 |
Endurance |
Athletics Club Training Night |
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09 Jan 2005 |
1:37:58 |
9.70 |
10:06 |
Endurance |
8M (70-74 mins) slow - Coast Path Slapton |
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10 Jan 2005 |
0:52:19 |
6.00 |
08:43 |
Endurance |
6M (52-56 mins) slow |
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12 Jan 2005 |
1:04:58 |
8.30 |
07:50 |
Speed/Threshold |
3 x 11 min fast (with 5 min jog recoveries) |
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13 Jan 2005 |
0:45:02 |
4.96 |
09:05 |
Endurance |
Athletics Club Training Night |
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15 Jan 2005 |
0:36:02 |
4.65 |
07:45 |
Endurance |
4M (37+ mins) easy |
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16 Jan 2005 |
1:30:33 |
9.92 |
09:08 |
Endurance |
9M (79-84 mins) slow |
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18 Jan 2005 |
0:46:58 |
5.20 |
09:02 |
Speed/Threshold |
3 x 7 min fast (with 3 min jog recoveries) |
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19 Jan 2005 |
0:40:09 |
5.20 |
07:43 |
Endurance |
4M (approx 34 mins) steady |
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20 Jan 2005 |
0:42:06 |
4.81 |
08:45 |
Endurance |
4M (approx 34 mins) steady (ACTN) |
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23 Jan 2005 |
2:09:47 |
14.64 |
08:52 |
Endurance |
10M (87-93 mins) slow |
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25 Jan 2005 |
1:01:15 |
7.80 |
07:51 |
Speed/Threshold |
5 x 4 min fast (with 2 min jog recoveries) |
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27 Jan 2005 |
0:42:19 |
5.53 |
07:39 |
Endurance |
Athletics Club Training Night |
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30 Jan 2005 |
1:55:08 |
13.00 |
08:51 |
Endurance |
12M (1hr 45 – 1hr 51) slow |
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01 Feb 2005 |
0:59:26 |
7.80 |
07:37 |
Fartlek |
40 min Fartlek (10 min Warm Up/Down) |
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02 Feb 2005 |
1:03:10 |
7.80 |
08:06 |
Endurance |
8M (70-74 mins) slow |
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03 Feb 2005 |
0:43:42 |
4.06 |
10:46 |
Speed |
4 x Steps + 4M Steady |
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05 Feb 2005 |
0:41:10 |
4.41 |
09:20 |
Endurance |
4M (37+ mins) easy |
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06 Feb 2005 |
0:34:27 |
5.00 |
06:53 |
Race |
Fulfords 5 |
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07 Feb 2005 |
1:03:23 |
7.80 |
08:08 |
Endurance |
7M (61-65 mins) slow |
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09 Feb 2005 |
0:58:35 |
7.80 |
07:31 |
Speed |
9 x 2 min fast (with 90 sec jog recoveries) |
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10 Feb 2005 |
1:09:12 |
6.90 |
10:02 |
Endurance |
7M (61-65 mins) slow |
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13 Feb 2005 |
2:48:22 |
16.24 |
10:22 |
Endurance |
16M (approx 2hrs 25) slow |
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15 Feb 2005 |
0:40:00 |
4.00 |
10:00 |
Endurance |
Light Pace Owing Calf Injury |
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16 Feb 2005 |
0:40:00 |
4.00 |
10:00 |
Endurance |
Light Pace Owing Calf Injury |
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20 Feb 2005 |
0:37:00 |
4.41 |
08:23 |
Endurance |
Light Pace Owing Calf Injury |
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02 Mar 2005 |
0:20:00 |
2.00 |
10:00 |
Endurance |
Light Pace Owing Calf Injury |
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03 Mar 2005 |
0:42:59 |
4.50 |
09:33 |
Endurance |
Athletics Club Training Night |
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06 Mar 2005 |
1:04:27 |
7.40 |
08:43 |
Endurance |
Steady Pace Owing Calf Injury |
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09 Mar 2005 |
1:15:46 |
8.00 |
09:28 |
Endurance |
Steady Pace Owing Calf Injury |
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12 Mar 2005 |
2:14:48 |
14.64 |
09:12 |
Endurance |
15M (approx 2hrs 15) slow |
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13 Mar 2005 |
0:41:31 |
4.41 |
09:25 |
Endurance |
4M (37+ mins) easy |
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14 Mar 2005 |
1:31:40 |
10.40 |
08:49 |
Endurance |
10M (87-93 mins) slow |
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15 Mar 2005 |
1:03:07 |
7.80 |
08:06 |
Endurance |
8M (63-67 mins) steady |
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19 Mar 2005 |
1:22:32 |
9.00 |
09:10 |
Endurance |
London |
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20 Mar 2005 |
1:43:44 |
13.10 |
07:55 |
Race |
Asics Fleet Pre London Half Marathon |
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22 Mar 2005 |
0:41:40 |
5.20 |
08:01 |
Hills |
4 x Hills with steady pace between |
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23 Mar 2005 |
1:03:31 |
6.83 |
09:18 |
Endurance |
7M (61-65 mins) slow |
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25 Mar 2005 |
3:20:12 |
22.00 |
09:06 |
Endurance |
22M slow |
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29 Mar 2005 |
1:18:43 |
10.40 |
07:34 |
Speed/Threshold |
10M (75-79 mins) fast |
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31 Mar 2005 |
0:44:44 |
5.27 |
08:29 |
Endurance |
5M (40-43 mins) steady |
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03 Apr 2005 |
1:44:40 |
10.92 |
09:35 |
Endurance |
12M (1hr 45 – 1hr 51) slow |
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05 Apr 2005 |
1:04:56 |
7.80 |
08:19 |
Endurance |
8M steady |
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07 Apr 2005 |
0:39:39 |
4.65 |
08:32 |
Taper |
40 min steady (est 5M) |
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08 Apr 2005 |
0:28:10 |
3.20 |
08:48 |
Taper |
30 min slow (est 3M) |
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10 Apr 2005 |
1:16:29 |
8.00 |
09:34 |
Taper |
8M slow |
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11 Apr 2005 |
0:42:04 |
4.00 |
10:31 |
Taper |
40 min slow (est 4M) |
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13 Apr 2005 |
0:24:00 |
2.60 |
09:14 |
Taper |
3M (approx 30 mins) slow |
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17 Apr 2005 |
4:11:03 |
26.20 |
09:35 |
Race |
Flora London Marathon 2005 |
