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29th September 2003
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a.m. |
p.m. |
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M |
REST |
REST |
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T |
REST |
REST |
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W |
REST |
REST |
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T |
REST |
jog/hurdle drills/ circuits 2x10exercisesx30s |
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F |
REST |
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S |
coaching all day |
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S |
REST |
REST |
0 Miles
6th October 2003
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a.m. |
p.m. |
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M |
REST |
REST |
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T |
REST |
REST |
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W |
REST |
3miles easy |
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T |
coaching all day |
jog/hurdle drills/ circuits 2x10exercisesx30s |
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F |
REST |
4miles easy |
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S |
4miles easy |
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S |
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14 Miles
13th October 2003
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a.m. |
p.m. |
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M |
4miles easy |
jog/ circuits 2x10exercisesx30s |
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T |
4miles easy |
4miles steady @6min/pace |
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W |
Coaching- 6miles easy |
circuits 2x10exercisesx30s +1x20s |
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T |
4miles easy |
6miles easy/steady @6-6:20m/p |
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F |
REST |
7miles easy/steady @6-6-20m/p- strong run |
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S |
6miles easy |
4miles easy |
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S |
6 x 700m dune / Mawr -tough |
REST |
50 Miles
20th October 2003
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a.m. |
p.m. |
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M |
8miles easy/steady |
weights +circuits x 2x 10 x 30s |
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T |
4miles easy- sore legs |
2x2+miles (3rec) 10:18/10/18 cold/windy- ok |
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W |
6miles steady @6m/p |
jog/hurdle drills/ circuits 2x10exercisesx30s+1x20s |
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T |
REST |
6miles Steady @5:45-6m/p- strong at end |
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F |
REST |
4miles easy- bad guts |
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S |
2miles easy |
National 6 stage relay 18:31 6km+ (team 12th) 55s slower than 02! |
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S |
10miles easy- still feel shitty from yesterday |
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57 Miles
27th October 2003
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a.m. |
p.m. |
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M |
4miles easy |
2 x 3km (3rec) 9:14/9:03 –tough +circuitsx2sets |
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T |
7miles steady @6m/p |
jog/hurdle drills/ weights +sprints +massage |
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W |
4miles easy |
6x45secs hill bounds+ 6x100m hills +circuits2x40s |
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T |
4miles easy |
4mile tempo @5:10ish –wet and windy with mossy |
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F |
7miles easy/steady- controlled |
REST |
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S |
6x3mins (3-4min rec) –good |
4miles easy |
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S |
9miles easy- good recovery |
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66 Miles
3rd November 2003
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a.m. |
p.m. |
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M |
4miles easy |
3x 2km (3rec) 6:03/6:03/5:57- windy- good 3rd rep |
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T |
4miles easy |
6miles steady @6m/p + hurdles + weights |
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W |
4miles easy- tired |
6 x 1km (2.5rec) @2:52.4- shitty 2nd rep! |
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T |
4miles easy- tired |
10x 100m hills sprints +circuits3x30secs |
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F |
REST |
feel tired REST |
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S |
2jog/ MD-Victoria park 4miler 3rd 20:08- shit 48s slower than 02! |
4steady |
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S |
9miles – calf pull- F**K! |
Physio + massage (calf cramp only!) |
*Really pissed as running really bad and now have injury- indoors seems a very long way off!
10th November 2003
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a.m. |
p.m. |
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M |
1hour cycle |
Aqua jog |
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T |
Cycle |
Aqua jog 4miles easy treadmill- ok…..+massage |
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W |
4miles easy |
Chiropractor
6miles steady 6:10p/m +circuits 3x30s |
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T |
4miles easy- feeling ok |
2 x 3km 9:07/9:01- solid but tired |
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F |
4miles easy blood test |
10 x 400m (1rec) @63.3 last 60.4- better session |
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S |
7miles easy/steady |
REST |
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S |
2miles easy |
BMC X-C 4Km 5th 12:07 –bad start-good finish |
52 Miles *Got blood test as feeling tired most of time-
showed nothing so must keep training harder!
17th November 2003
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a.m. |
p.m. |
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M |
11miles easy |
steady weights + sprints |
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T |
4mileseasy- tired |
3x 2km (3rec) 6:03/6:04/5:57- still not great +Massage |
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W |
9miles easy |
steady jog/hurdle drills/ circuits 3x20secs |
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T |
Threshold test #see test1# |
4miles easy |
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F |
4miles easy-really relaxed |
6 x 1km (2.5rec) @2:50.0- progression-finally! |
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S |
REST |
REST |
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Dunes mixed session short/long |
4miles easy + massage 7 |
24th November 2003
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a.m. |
p.m. |
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M |
11miles easy |
steady weights 4x8sets |
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T |
4miles easy |
6x3mins (2rec) grass in group- good start then tired |
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W |
7miles easy/steady/strong |
Chiropractor
drills+ 10x100m hills+ circuits 3x30secs |
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T |
4miles easy |
2 x 3km (3rec) 9:05/8:52- tired –then good finish |
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F |
7miles easy/steady |
Chiropractor
6miles steady @5:45-6m/p +massage |
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S |
11x400m hills(1:40rec)@74.1-hard |
4miles easy |
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S |
12+ miles easy/steady-sore hamstring |
weights 4 x 8 |
91 Miles
1st December 2003
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a.m. |
p.m. |
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M |
6miles easy/steady-relaxed |
10x 400m (1rec) @62.2 last 58.9- solid/relaxed |
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T |
Fly- Cardiff-Amsterdam-Bahrain –arrive 2am! |
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W |
3+miles easy/steady-fast! |
6+miles easy/steady |
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T |
REST |
3miles easy |
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F |
Bahrain relays leg1 3km 8:10- ok run |
6miles easy- Stuart Stokes-good run |
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S |
10miles easy/steady-good |
weights + 3miles easy |
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S |
FLY –Bahrain-Amsterdam-Cardiff |
2miles easy |
54 Miles
8th December 2003
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a.m. |
p.m. |
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M |
VO2 Max Test 77.7 max/hr 190 9+miles easy –turned ankle after 6miles-sore but ok! |
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T |
6miles easy-sore ankle |
chiropractor
3 x 2km (3rec) @6:05/5:56/5:52- better! + massage |
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W |
8miles easy/steady |
12x100m hills +circuits 3x30s -5mile cycle w-up/w-d |
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T |
6miles easy |
15x 400m hills (1:38rec) @76.6- tough as shit- 4mile w-p/w-d |
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F |
7miles easy/steady |
6miles easy/steady |
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S |
6x3min (1.5rec) grass-wet/windy |
4miles easy |
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S |
18miles –longest run ever-loved it! |
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103 Miles - Record!
*Sleeping in altitude tent for 5days of week at 15% 6000feet- for 5 weeks bloods (after rest 16.2+47%- weight 72kg)
15th December 2003
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a.m. |
p.m. |
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M |
7miles easy/steady-strong |
6miles easy/steady + weights |
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T |
6miles easy |
2 x 3km (3rec) 9:04/8:40 –tired rep 1- great finish |
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W |
9miles easy/steady |
12 x 100m hills + circuits 3x20s- solid hills 2mile fast w/d |
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T |
6miles easy-pain in knee |
10x 400m (1rec) @61.7 /last 58.9- tired legs |
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F |
7miles easy/steady-pain |
6miles steady- leg better |
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S |
Dunes session 2xdipper 8x75s-good |
meal and beers with the boys |
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S |
18miles –turned ankle after 9miles – ran through it. |
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95 Miles
22nd December 2003
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a.m. |
p.m. |
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M |
7miles easy |
steady-stiff ankle 7miles steady-bad guts + chiropractor |
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T |
6 x 800m (2rec) @2:09.3 last 2:06.7 |
5miles easy-sore leg |
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W |
7miles easy/steady-leg bad |
10 x 100m 60-90m pick-ups (1.5rec) @12.9-really sore |
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T |
7miles easy/steady-leg bad |
10 x 100m 60-90m pick-ups (1.5rec) @12.9-really sore |
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F |
6miles easy-leg better |
5miles easy- ok to race tomorrow |
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S |
Boxing Day 4miler 2nd 19:07pb-ok/ |
6miles easy/steady |
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S |
18miles –relaxed-strong |
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94 Miles
29th December 2003
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a.m. |
p.m. |
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M |
6miles easy/steady |
7miles easy |
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T |
20 x 200m (30s rec) @28.9 |
6miles easy +massage |
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W |
5miles easy |
Mountain ash 5km 1st 15:17 very easy- very cold! |
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T |
5miles easy |
10 x 100m pick-ups (90s/rec) @12.8-cold but good sess |
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F |
4miles easy |
4miles easy –Fly-Newcastle |
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S |
2miles easy |
Great North X-C 4km 15th 11:59 –last at start! |
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S |
15+miles- really strong |
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80 Miles
5th January 2004
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a.m. |
p.m. |
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M |
5miles easy -tired |
6 x 800m (2rec) @2:07.7/last2:04.3-relaxed |
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T |
6miles easy |
11 x 90m pick-ups (90s rec) @11.7-good + massage |
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W |
5miles easy |
10x 400m 5/5 (1+3rec) @60.0/59.4 last 56.8- tired legs |
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T |
10miles easy-tired 5-7miles |
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F |
threshold #test2#- flying 4miles easy-tired to start-good at end |
* |
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S |
6 x 300m (3rec) @40.8-slow start |
4miles easy-legs good |
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S |
100-210m sprints (11) (90s +10s each rep) |
4miles easy |
*Out of altitude tent- Bloods 17.2/47%- feel great- weight 69kgs
73 Miles
12th January 2004
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a.m. |
p.m. |
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M |
Fly -JFK |
1mile jog + drills |
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T |
5miles easy- relaxed |
3x300m 3x200m 3x100m (2+4rec) @40.6/25.8/12.3 |
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W |
3miles easy + drills+ strides |
5x20s Fly JFK- Bermuda |
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T |
REST |
3miles easy + drills |
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F |
REST MD- 2miles easy |
Bermuda mile 1st 4:18.8- 35m/p winds! Very strong 2/2-in Bermuda! |
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S |
10km with kids 41:44 jogging |
4miles easy |
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S |
5 x 800m (90s rec) @2:08.6/last 2:06.7 |
5easy + free beer as mile winner! |
103 Miles - Record!
19th January 2004
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a.m. |
p.m. |
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M |
5 x 400m (4rec) @55.7 /last 54.3- early session |
Fly JFK PM 5miles easy |
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T |
6miles easy-good |
4miles +drills |
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W |
3x300m 3x200m 3x100m (2+4rec) @40.6/25.7/12.3/ |
4miles |
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T |
REST |
3miles +drills+ 5x20s strides- ready |
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F |
3miles easy + drills |
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S |
2miles easy |
New Balance mile armory 3rd 4:02.89 54last 400m- shit tactics |
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S |
15miles easy- with john Riley- good run |
Fly- London |
55 Miles
26th January 2004
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a.m. |
p.m. |
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M |
travel |
2miles easy |
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T |
5miles easy |
3x 1mile (2rec) 4:41/4:46/4:35 –good +massage |
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W |
5miles easy |
3x 1mile (2rec) 4:41/4:46/4:35 –good +massage |
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T |
5miles easy |
10 x 90m pick-ups (90s/rec) @11.6- good sess |
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F |
4miles easy- tired |
15 x 200m (30s/rec) @28.4 last 26.8- relaxed |
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S |
7miles easy/steady- wet |
5miles easy |
|
S |
5 x 400m (3.5rec) @55.6-controlled |
5miles easy |
67 Miles
2nd February 2004
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a.m. |
p.m. |
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M |
7miles easy/steady |
Chiropractor
5miles easy +massage |
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T |
4miles easy |
3x300m 3x200m 3x100m (2+4rec) @41.0/25.6/12.2-easy sess |
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W |
Fly- JFK |
2miles easy |
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T |
Sleep MD 3miles easy +drills |
2warm-up 5x100m |
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F |
Sleep MD 2miles easy |
Wannamaker Mile Millrose- 2nd 4:04.2- ok- FLY -LON |
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S |
Fly –Lon-Manchester/ Drive Man-Sheffield |
AAA’s world trials 1500m 2nd 3:46.7 ! 2 races in 16hs |
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S |
9miles easy + cooked breakfast! |
Massage- Made Sunday Times with crazy races!!! |
52 Miles
9th February 2004
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a.m. |
p.m. |
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M |
5miles easy |
3x 1mile (90s/rec) 4:39/4:46/4:35 –good relaxed sess |
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T |
4miles easy |
6 x 300m (2.5rec) @40.7- relaxed |
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W |
9 x 90m (90s/rec)pick-ups @11.7 |
4miles easy +massage |
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T |
FLY- JFK |
2miles jog + drills |
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F |
Sleep MD 2miles easy |
Armory Meet 800m 3rd 1:50.23- shitty start- felt strong |
|
S |
2miles easy |
Amory Meet Mile 1st 3:59.65- controlled-tired but won easy/beer! |
|
S |
11miles easy |
FLY-London |
57 Miles
16th February 2004
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a.m. |
p.m. |
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M |
Travel |
2miles jog + massage |
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T |
4miles easy |
3x300m 3x200m 3x100m (2+4rec) @40.5/25.7/12.2 |
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W |
4miles easy |
Chiropractor
4miles easy +drills +strides 5 x 100m |
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T |
MD 3miles easy + drills |
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F |
2miles easy |
Birmingham international 1500m 10th 3:38.69pb -5th UK all-time/solid |
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