My Running Challenge
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Ended up quite a tough one, with the Sweatshop crew. 30 mins out, and 30 mins back. Ran with a couple of the better runners, and paid the price on the final long hill!
Good run though.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Ended up quite a tough one, with the Sweatshop crew. 30 mins out, and 30 mins back. Ran with a couple of the better runners, and paid the price on the final long hill!
Good run though.
- arsene doesn't know
- Grumpy Old Man
- Posts: 2116
- Joined: 22 Jul 2011, 10:58
- FPL:
- Contact:
Re: My Running Challenge
Found a nice loop on way home, street lit with only three roads to cross each circuit - and two of those are cul-de-sacs so don't really count. Could be a regular spot through winter training.
5 min warm up followed by a 20 min 'tempo run'.
In total covered 3.07 miles in 26:07 at 8:47 pace, with the 20 min tempo at 8:27 pace.
Looking forward to first parkrun in a while on sat morning.
5 min warm up followed by a 20 min 'tempo run'.
In total covered 3.07 miles in 26:07 at 8:47 pace, with the 20 min tempo at 8:27 pace.
Looking forward to first parkrun in a while on sat morning.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
Taking it easy this week as suffered a migraine last weekend after the Sunday run, and it wipes me out for a day or two. Looking forward to nice easy parkrun tomorrow!
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
Taking it easy this week as suffered a migraine last weekend after the Sunday run, and it wipes me out for a day or two. Looking forward to nice easy parkrun tomorrow!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Sweatshop Running Community Sunday run. Nice and relaxed, and the 2km hill to finish didn't seem so bad today.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Sweatshop Running Community Sunday run. Nice and relaxed, and the 2km hill to finish didn't seem so bad today.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
Steady run from Canary Wharf along the canal to Victoria Park and back.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
Steady run from Canary Wharf along the canal to Victoria Park and back.
- murf
- FISO Viscount
- Posts: 109450
- Joined: 13 Oct 2005, 18:28
- Location: here
- FS Record: Once led TFF. Very briefly.
- FPL:
- Contact:
Re: My Running Challenge
Not sure how you manage to run so often!
To protect my ageing bones I never run on consecutive days.
To protect my ageing bones I never run on consecutive days.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Mine felt quite aged today to be honest. Aching hips / legs, but my time wasn't so bad today. Anything uder 5 mins per kilometer is decent pace for training runs.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
One of my standard routes from Canary Wharf to St Katherine's Dock and back. Legs achey. Not 100% but got the job done.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
One of my standard routes from Canary Wharf to St Katherine's Dock and back. Legs achey. Not 100% but got the job done.
-
- Wideboy
- Posts: 72
- Joined: 18 Nov 2007, 16:46
Re: My Running Challenge
Are you doing the dirt half on the 16th?
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Yes indeed!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
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- Wideboy
- Posts: 72
- Joined: 18 Nov 2007, 16:46
Re: My Running Challenge
I ran a few miles of that course today, be prepared for a bit of mud!Takeshi Kovacs wrote:Yes indeed!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Cheers!
Plenty of mud and standing water when I did the Herts 10K so prepared for the worst.
Not expecting a decent time, and just looking to enjoy and treat as a training run, given the conditions.
There's apparently a hill bang on half way, any idea what that's like?
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- Wideboy
- Posts: 72
- Joined: 18 Nov 2007, 16:46
Re: My Running Challenge
Yes it is a testing one with some quite steep bits. You hit it at around the 5 mile mark, as soon as you leave the towpath; lasts for about three quarters of a mile. After that you hit the trails but it is generally downhill then. Its actually quite a quick course, just a couple of tricky bits. I managed 1.37 last year but won't be anywhere near that this time.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Given my best on a road course is 1:40 (and that was over 15 years ago) I'll be some way behind you. If you see a bloke wearing a 'Dirt Running' running top and sporting a (largely grey) Movember 'tache and goatee, then say hello!
Good luck...should be fun.
My wife is doing the Milton Keynes parkrun in the morning, then driving down to see the finish.
Good luck...should be fun.
My wife is doing the Milton Keynes parkrun in the morning, then driving down to see the finish.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Sunday 'social' run with the Sweatshop running community. Treated myself to a pair of Mizuno Wave Ascend 8 trail running shoes afterwards, in readiness for the Dirt Half next weekend.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Sunday 'social' run with the Sweatshop running community. Treated myself to a pair of Mizuno Wave Ascend 8 trail running shoes afterwards, in readiness for the Dirt Half next weekend.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
Going to be quite an easy, tapering week before the Dirt Half.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
Going to be quite an easy, tapering week before the Dirt Half.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
Final prep before the Dirt Half on Saturday. Nice and slow and easy.
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
Final prep before the Dirt Half on Saturday. Nice and slow and easy.
-
- Wideboy
- Posts: 72
- Joined: 18 Nov 2007, 16:46
Re: My Running Challenge
How did you get on? 1.41 for me, love the course but it is hard!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 10
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
3 13.1 miles race (1:42:42)
Dirt Half marathon. Great fun, and my 2nd fastest time in a half marathon, so got to be pleased with that!
Well done spadger!
1 5 km slow recovery run, treadmill (29:07)
2 5 miles good pace (37:14:55)
3 5 miles steady pace (38:39:03)
4 5 miles good pace (37:47:00)
5 MK parkrun (26:32)
6 Long, slow run 10.7 miles (1:30:54)
Week 11
1 MK parkrun (26:42)
2 7.81 km miles good pace (36:46)
Week 12
1 7.79 km miles good pace (37:36)
2 5 miles reasonable pace (41:27)
3 7.2 km gentle (37:00)
4 MK parkrun (26:24)
5 8.54 miles, decent pace (1:07:06)
Week 13
1 4 x 800m interval session, treadmill (13:22)
2 2.72 km uphill (20:00)
3 5.85 km fartlek session, treadmill session (30:00)
4 5.46 km relaxed run, treadmill (30:00)
5 MK parkrun (26:22)
6 Hertfordshire 10k, mixed terrain (45:53)
Week 14
1 4.88 miles, steady (37:35)
2 16 x 1 min fast, 1 min slow, treadmill - total 6.88 km (32:00)
3 2 x 3000m with 5 min rest (14:34 & 14:34)
4 MK parkrun (26:55)
5 Long slow run 10.44 miles (1:26:26)
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
3 13.1 miles race (1:42:42)
Dirt Half marathon. Great fun, and my 2nd fastest time in a half marathon, so got to be pleased with that!
Well done spadger!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Finished 100th out of 479 runners.
- WilBert
- Dumbledore
- Posts: 7767
- Joined: 28 Dec 2009, 21:07
- Location: 2nd in SP4's Ashes comp.
Re: My Running Challenge
We'll done both. You should have both worn a Fiso t-shirt.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Tomorrow, I'll need to be wearing a 'Please help me, I can't move T-shirt'.
It was an excellent run, almost perfect conditions, and there was only one really boggy bit where my feet got a soaking. There's a steep hill after about 6 or 7 miles that gets the lungs working all right! Great run through the forest trails though. Welcome jelly babies being handed out after around 10 miles, and I managed to grab a handful, which kept me going the last few miles.
What worries me now, is that I have a 60 minute Sweatshop run scheduled for tomorrow. Will be taking it very easy.
It was an excellent run, almost perfect conditions, and there was only one really boggy bit where my feet got a soaking. There's a steep hill after about 6 or 7 miles that gets the lungs working all right! Great run through the forest trails though. Welcome jelly babies being handed out after around 10 miles, and I managed to grab a handful, which kept me going the last few miles.
What worries me now, is that I have a 60 minute Sweatshop run scheduled for tomorrow. Will be taking it very easy.
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
3 13.1 miles race (1:42:42)
4 10k run (56:58)
Slow recovery run after yesterday's exertions. Could barely get my legs moving to start with.
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
3 13.1 miles race (1:42:42)
4 10k run (56:58)
Slow recovery run after yesterday's exertions. Could barely get my legs moving to start with.
- WilBert
- Dumbledore
- Posts: 7767
- Joined: 28 Dec 2009, 21:07
- Location: 2nd in SP4's Ashes comp.
Re: My Running Challenge
You're an animal! The thought of running anything apart from a shakedown after a long run the day after would make me physically sick!
- arsene doesn't know
- Grumpy Old Man
- Posts: 2116
- Joined: 22 Jul 2011, 10:58
- FPL:
- Contact:
Re: My Running Challenge
Well done on the dirt half fellas!
Cardiff Mo Run done today, took it nice and steady, been struggling a little for motivation since the dark evenings kicked in. Hopefully today gives me a kick up the behind.
6.16 miles in 58:05 (my timing, not official yet).
Am thinking about ticking over between now and Christmas, and then maybe attempting 5k a day in January.
........in fact, now I've written it down I'm going to have to!
Cardiff Mo Run done today, took it nice and steady, been struggling a little for motivation since the dark evenings kicked in. Hopefully today gives me a kick up the behind.
6.16 miles in 58:05 (my timing, not official yet).
Am thinking about ticking over between now and Christmas, and then maybe attempting 5k a day in January.
........in fact, now I've written it down I'm going to have to!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Well done ADK.
Parkrun next Saturday, then on Sunday, doing the Milton Keynes Mo run (5k) early doors, then the Sweatshop Sunday Social fun run straight after that.
Signing up for the Milton Keynes Winter Half Marathon on 15th December, then thinking about stepping up in trip!
Parkrun next Saturday, then on Sunday, doing the Milton Keynes Mo run (5k) early doors, then the Sweatshop Sunday Social fun run straight after that.
Signing up for the Milton Keynes Winter Half Marathon on 15th December, then thinking about stepping up in trip!
- arsene doesn't know
- Grumpy Old Man
- Posts: 2116
- Joined: 22 Jul 2011, 10:58
- FPL:
- Contact:
Re: My Running Challenge
TK - I agree with WilBert, you're an animal!
- Takeshi Kovacs
- Grumpy Old Man
- Posts: 2685
- Joined: 13 Oct 2005, 18:35
Re: My Running Challenge
Week 15
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
3 13.1 miles race (1:42:42)
4 10k run (56:58)
Week 19
1 4.26 miles steady (35:21)
Lunchtime stroll along the Embankment, round the back of the Houses of Parliament, across Lambeth Bridge, down the South Bank and back across the Millennium Bridge.
1 4.90 miles, steady (37:53)
2 5.96k steady run, treadmill (30:00)
3 MK parkrun (21:10) PB
4 12.37k run (1:00:39)
Week 16
1 5.51 miles easy run (44:59)
2 5.70 miles steady run (46:33)
3 MK parkrun (23:08)
4 12.28k run (1:02:54)
Week 17
1 5.45 miles easy run (43:30)
2 5.67 miles steady run (46:28)
3 MK parkrun (22:46)
4 12k run (1:00:00)
Week 18
1 3 x 1 km treadmill, 2 mins rest (5:08; 4:11: 4:36)
2 6.19 km slow run (34:43)
3 13.1 miles race (1:42:42)
4 10k run (56:58)
Week 19
1 4.26 miles steady (35:21)
Lunchtime stroll along the Embankment, round the back of the Houses of Parliament, across Lambeth Bridge, down the South Bank and back across the Millennium Bridge.
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