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Print screen button
27th September 2004
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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 |
Rest |
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F |
mini circuits + swim |
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S |
Rest Commonwealth team meeting- more beer! |
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S |
Rest felt really bad! |
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0 Miles
| Boulder, CO October 2004 |
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4th October 2004
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a.m. |
p.m. |
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M |
Rest |
light weights |
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T |
mini circuits + swim |
massage |
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W |
School visit |
Rest |
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T |
school visit |
Rest |
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F |
Drive Home |
Rest |
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S |
Rest |
3miles easy- feel like crap |
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S |
Circuits x 2 x 30s |
3miles easy –ok |
10 Miles
11th October 2004
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a.m. |
p.m. |
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M |
4miles easy- solid |
Rest |
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T |
weights + Circuits |
Massage 4miles easy |
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W |
5miles easy |
Fly- JFK |
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T |
6miles easy/steady |
4miles easy -at ‘Coogan’s’ proposed to Alex to Marry me! - She said Yes! |
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F |
7miles easy- tired |
‘yes’ hung-over! |
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S |
6miles steady |
3miles treadmill + weights |
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S |
9miles easy |
Circuits |
47 Miles
18th October 2004
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a.m. |
p.m. |
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M |
9miles (5mile fartlek) |
Fly- Denver |
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T |
4miles easy- at altitude so a bit tired |
Picked-up by Mike and Nicole Aish |
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W |
4miles easy |
6miles easy- really good |
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T |
11miles easy- feel great |
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F |
2miles/1mile/1km/800m (4rec) 10:29/4:59/3:06/2:28/ |
5.5miles easy |
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S |
4.5miles easy *watched WSC kick ass! |
9miles easy- got lost! |
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S |
5miles easy + Circuits+ 2jog |
Drive up to Gunnison, CO 7703ft! |
78 Miles
25th October 2004
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a.m. |
p.m. |
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M |
4miles easy |
5km threshold 16:56 – 5:26p/m- HR 172- solid |
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T |
11miles easy/steady |
weights |
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W |
4miles easy-tired |
2 x 3km (3rec) 9:35/9:48- recovery too short- tired |
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T |
7miles easy/steady- tired |
no run PM |
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F |
6 x 1mile (5rec) @5:07- helping mike- felt tired, came through it |
4miles easy |
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S |
13miles easy/steady- feel really good |
Circuits |
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S |
4miles easy |
5km Threshold 16:38 /5:51p/m- hr161- flying + relaxed |
92 Miles
1st November 2004
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a.m. |
p.m. |
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M |
MD weights |
9miles easy/steady 52:16 |
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T |
12 x 400m (65rec) @66.9- helping mike- easy 2 then quicker 2 |
4miles easy |
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W |
Circuits |
10miles steady/easy 58:32- guts went at half-way |
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T |
4miles |
3 x 2km (3rec) 6:15/6:14/6:12- good sess- guts gone again!! |
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F |
Rest |
Rest |
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S |
4miles |
6.6km tempo 21:30 (5:14miling)- solid |
73 Miles
8th November 2004
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a.m. |
p.m. |
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M |
10miles easy/steady |
Weights + hurdle drills + sprints massage |
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T |
4 miles easy |
2 x 3km (4rec) 9:49/9:44 |
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W |
6.5miles easy/steady |
8 x 100m hill sprints + circuits + drills |
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T |
4.5 miles easy |
6 x 1km (2.5rec) @2:59.1 |
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F |
10miles easy/steady |
Rest |
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S |
6.6km tempo 21:35- solid |
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S |
14 miles easy |
Rest |
80Miles
15th November 2004
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a.m. |
p.m. |
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M |
6miles easy |
weights +drills 7miles steady |
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T |
4.5 miles easy |
3 x 2km (3rec) @6:13- strong finish |
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W |
7miles easy/steady |
10 x 100m hill sprints + circuits |
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T |
.5 miles easy |
6 x 1km (2.5rec) @2:58.6- tired but held session |
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F |
Rest |
Rest |
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S |
8 x 1km (1rec) @3:12- tough |
4.5miles easy |
|
S |
15miles easy |
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82 Miles
22nd November 2004
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a.m. |
p.m. |
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M |
10miles easy/steady |
Rest- massage |
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T |
5miles easy |
10 x 400m (1rec) @65.5- very cold + windy! |
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W |
5miles easy |
5miles easy + drills |
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T |
Fort Collins 4miles 20:26 (1st mile prime 4:32) |
6miles easy- felt sick from food! |
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F |
7miles easy |
steady circuits |
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S |
6 x 1km (2rec) @2:54.6 (0.oc temp!) |
4.5 miles easy |
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S |
13miles in snow and wind- tough!!! |
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89 Miles
29th November 2004
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a.m. |
p.m. |
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M |
10miles easy/steady |
Rest |
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T |
6 miles treadmill -Kenyan |
2 x 2 miles (3.5rec) @10:40 |
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W |
6 miles treadmill -Kenyan |
weights 6 miles treadmill - Kenyan |
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T |
6 miles treadmill - Kenyan |
8 x 1km (1rec) @3:13 (-15oc!!!!!) |
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F |
rest |
travel to Albuquerque |
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S |
6miles easy |
10 x 400m @63.3 |
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S |
17miles easyish |
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84 Miles
Top of page
6th December 2004
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a.m. |
p.m. |
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M |
6.6miles Kenyan run |
6.6miles steady + weights |
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T |
6miles easy |
3 x 2km (3rec) @ 6:05 |
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W |
7.5miles Kenyan run |
12 x 100m Hill sprints +circuits |
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T |
6miles easy |
11 x 400m hills (jog 1:41rec) @71.6 last 62.7 |
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F |
6.6miles Kenyan run |
6.5miles Kenyan run |
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S |
6 x 1km (90sec rec) grass- @2:55 |
4.6miles easy |
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S |
18miles easy |
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104 Miles
7th June 2004
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a.m. |
p.m. |
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M |
6.6miles Kenyan run |
6.6miles steady |
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T |
6miles easy |
2 x 3km (3.5rec) @9:19/9:09 |
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W |
7.5 Kenyan run |
12 x 100m hill sprints + circuits |
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T |
6miles easy |
15 x 400m hills (jog 1:39rec) @75.3/last 66.7 |
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F |
6.5 miles easy |
6.6 miles Kenyan run |
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S |
4 miles easy |
10 x 400m (1rec) @62.4 last 58.1 |
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S |
19 miles easy |
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105 Miles
20th December 2004
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a.m. |
p.m. |
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M |
Travel -UK |
Travel-UK |
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T |
2.5miles easy |
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W |
blood lactate test 6 x 800m (2rec) @2:11.0 |
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T |
6miles easy |
VO2 max test 82.9 |
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F |
10 x 100m (90s rec) @12.58 |
5.25miles easy |
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S |
5.25 miles easy |
5.5miles easy |
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S |
boxing day 4miler 1st 19:15 |
5.5miles easy |
64 Miles
27th December 2004
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a.m. |
p.m. |
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M |
18miles easy |
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T |
5.5 miles easy |
5 x 400m hills (4rec) + 5 x 80m |
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W |
5.5miles easy |
20 x 200m (30sec rec) @ 29.8 |
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T |
6miles easy/steady |
travel- fly NYC |
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F |
3miles easy |
midnight run 4miler 5th 19:19 |
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S |
8miles easy |
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S |
6miles easy |
6 x 800m (2rec) @2:09 |
83 Miles
3rd January 2005
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a.m. |
p.m. |
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M |
6miles easy |
10 x 100m |
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T |
6 x 400m (5rec) @55.7 |
5miles easy |
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W |
6miles Kenyan |
6miles Kenyan |
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T |
10 x 400m (5/5) (1/3rec) 59.9/59.1 |
5miles easy |
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F |
10miles easy |
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S |
100-200m sprints (90-3min rec) |
5miles easy |
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S |
6 x 300m (3rec) @40.7 (at 7am!) |
5miles easy |
80 Miles
10th January 2005
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a.m. |
p.m. |
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M |
6miles easy |
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T |
3 x 300m 3 x 200m 3 x 100m |
4miles easy |
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W |
4miles easy |
Travel - Bermuda |
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T |
3miles easy |
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F |
2miles easy |
front street mile 4th 4:14.6- crappy! |
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S |
8miles easy |
5miles easy |
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S |
5miles easy - Alex runs her first marathon! - 5:10! |
5 x 800m (90sec rec) @2:09- very windy (2:07ish easy!) |
56 Miles
17th January 2005
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a.m. |
p.m. |
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M |
5miles easy |
5 x 400m (4rec) @56.9 (very very windy- 55.4-easy!) |
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T |
5miles easy -Travel - NYC |
5miles easy + drills |
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W |
3x300 3x200 3x100 @40.3/25.7/12.2 |
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T |
4miles easy |
4miles easy |
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F |
3miles easy |
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S |
2miles |
NB mile NYC 2nd 4:00.06 |
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S |
12miles easy |
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60 Miles
24th January 2005
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a.m. |
p.m. |
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M |
15 x 200m (30s) @28.3 |
4.5miles easy |
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T |
5miles easy |
5miles easy |
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W |
6 x300m (2.5r) @40.6 4miles easy |
Fly |
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T |
travel -JFK-London -Glasgow |
2miles easy |
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F |
3miles easy |
3miles easy |
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S |
2miles |
International 1500m 2nd 3:55.10 25s last 200m |
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S |
11miles easy |
Fly-Glasgow -London -JFK |
61 Miles
31st January 2005
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a.m. |
p.m. |
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M |
4miles easy |
6 x 300m (2rec) NYAC @46 (120m track!) |
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T |
5miles easy |
5miles easy |
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W |
3 X 300 3 X 200 3 X 100- at Manhattan College- flat!!! |
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T |
.5 miles and strides |
3miles easy |
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F |
2miles easy |
Millrose Games - 5th 4:02.70- ok- |
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S |
2miles easy |
Collegiate games mile 1st 3:59.20-easy |
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S |
12miles- dodge the snow- fun! |
fly- JFK- London- upgraded! nice! |
60 Miles
7th February 2005
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a.m. |
p.m. |
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M |
travel |
2miles easy |
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T |
5.4miles easy (back in tent!) |
3 x 1mile (2rec) @4:41- solid |
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W |
4miles easy |
16.9/47% weight 66.6kgs 5x300m (2rec) @40.6 |
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T |
9 x 100m accelerates (90s rec) @12.3 |
4miles easy |
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F |
2.5 w-up/strides/2.5warm-down |
travel to AAA's |
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S |
2miles easy |
heats AAA's 800m 2nd 1:50.54- good |
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S |
2miles easy |
final AAA's 800m 3rd 1:50.07-medal! |
54 Miles
14th February 2005
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a.m. |
p.m. |
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M |
9miles easy |
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T |
4miles easy |
3 x 300 3 x 200 3 x 100m @40./25.9/12.3 |
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W |
4miles easy |
3.miles + strides |
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T |
school visit |
drive to Birmingham - 3miles easy |
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F |
2miles easy |
Birmingham international 1500m 6th 3:39.54- not bad pace wasn't that quick 59/2:00-- so sub 3:40 is ok. |
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S |
10+miles easy |
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S |
5.5miles easy |
3 x mile (90s rec) @4:32 (a bit short?) |
62 Miles
21st February 2005
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a.m. |
p.m. |
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M |
5.5miles steadyish |
8 x 100m accelerates (75s rec) @12.3 |
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T |
4miles easy |
15 x 200m (30rec) 29/29/27 @28.6- very good |
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W |
10miles easy/steady |
massage |
|
T |
4miles easy |
4 x 800m (90rec) 67/68+61/60 @67.5/60.4 |
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F |
4miles easy |
4 x 400m (3rec) 29/26 @29.3/26.7- solid |
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S |
9miles easy |
|
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S |
4miles easy |
5 x 300m (2rec) change down/up pace @41 |
69 Miles
28th February 2005
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a.m. |
p.m. |
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M |
4miles easy |
massage |
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T |
3easy |
17.3/48%bloods- weight 65.0kgs! 3 x 300 3 x 200 3 x 100 @40.4/25.7/12.2- very very ready |
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W |
travel Madrid |
rest day |
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T |
3miles easy +strides |
3miles easy |
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F |
2easy |
European indoor champs heats 1500 2nd 3:43.67Q- very easy -didn't have to kick? |
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S |
3easy |
2.5easy |
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S |
2easy |
Final 1500m 6th 3:40.75- didn't feel myself- disappointed as I’m in 3:37 shape and just couldn't find it? |
40 Miles
7th March 2005
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a.m. |
p.m. |
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M |
travel |
London- JFK- tired |
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T |
rest |
rest |
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W |
rest |
rest |
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T |
rest |
5miles- feel like crap! |
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F |
rest |
light circuits |
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S |
3mile jog |
4miles easy- crap again! |
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S |
7miles easy- in central park- feel myself |
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22Miles
14th March 2005
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a.m. |
p.m. |
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M |
5.5 miles easy |
5miles easy |
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T |
5miles easy |
5miles easy |
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W |
5miles easy |
2 x 2miles (3rec) @9:48/9:43- good |
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T |
8miles easy |
circuits |
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F |
5miles easy- drive to Holyoak, MA |
3 easy |
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S |
Holyoak St.Patrick’s 10km 3rd 30:36pb! and felt good |
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S |
9 miles easy |
Watch parade-drink more beer |
71 Miles
21st March 2005
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a.m. |
p.m. |
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M |
6miles easy |
drive-NYC weights 5miles easy |
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T |
5miles easy |
5miles easy/steady |
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W |
5miles easy |
4 x 1mile (2.5rec) @4:41- carp weather! |
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T |
10miles steady- 58very easy! |
circuits |
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F |
5miles easy |
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S |
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S |
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Miles
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