FF, where did you do your long run on the flat?some impressive fast miles. Im glad i did not tag along now.
FL, looks like hes upped the game, are you going for 6.24 on way home?! im running back , but will only be 7-8 miles for me?
By the way forgot to ask, depending on your car set-up...can i grab a lift to the race tomorrow? no worries if its full i can make alternative plans etc
Just back from watching the Ospreys - great game. Been on the lash since, feel trashed now....hic hic
Bryn - Re. long run, bit of a boring route, but flat , 1st mile was up hill to Sketty and then down passed Singleton Hospital to Oystermouth Road left to the Marina, across bridge turned back, ran along Mumbles Road to Verdis, and then back to the Marina and back again to the University, which is 18 miles.Benny Benassi kept me in the zone.
2:45 - yep, it aint easy.......I think its about 6:12 per mile isn't it?
Is there a race next weekend?
Not sure if I'll be up for it tomorrow.....may, have a lie in, read the paper and then wash the car.
I did go to the Ospreys, but kept off the beer........I'll be there.
leaving here at 9:30am
Bryn, tried phoning you. see you in the morning.
Right -o on my way to yours in a bit FL, im on standby with the phone etc, as dont know when sams going to go into el laboro!! so ill give my mobile to michele when were running (if sam does not end up coming to the race)...hey might even get a pb trying to get back my phone as quickly as possible?
FF, dont forget the fast Nike's
Great running today lads well done.
FF, sorry mate couldn't get to your pace but did manage just under 21 mile for the day at 6:38 avg pace.
Bryn - aye, it'd be good to get some miles in. Tuesday's I do speedwork, or Thursday a quickish tempo run. I couldn't quite stay with you on that home straight, but I'm working on it. That last sprint you did was impressive, your legs were going like crazy! I wanted to beat Paul Talbot but just couldn't get there - close though!
FL - 21 miles at average 6:38 is good running. Don't worry payback's coming I'll get your speed well under 6:30 / mile.
Is there a race next weekend?
Today's splits :- Mile 1 - 5:18 Mile 2 - 5:25 Mile 3 - 5:43 Mile 4 - 5:44 Mile 5 - 5:42.
Average 5:35 / mile.
Must try harder!
FF, banking on you getting me faster mate. Although I will hate you at the time of doing it.
Your last mile was the same as mine
1) - 1m - 5:41(5:41/m) 2) - 1m - 5:48(5:48/m) 3) - 1m - 5:48(5:48/m) 4) - 1m - 5:54(5:54/m) 5) - 0.99m - 5:42(5:44/m)
Really must try harder!!!!
Avg 5.31, but i should have stayed with you mr p in the beginning, it was hell trying to make the ground up. I have done four weeks of solid mileage, now is the time so start putting some speed in there!!! wooohoo
Still debating about what to do about FOD/RB10k. I think i am going to hold out until the baby is born and see if its a cryer or a sleeper, the latter could really make the difference!!
I was planning on doing a 5k this weekend coming, after todays performance it says that i come out with a 16.42 5k (5.23 pace). i dont know if your up for that?
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