Latest posts by RFJ

1 to 10 of 8,210

Sunday 21st September 2014

Posted: 21/09/2014 at 18:15

Evening all,

great to meet up again Dustin, whilst that was your fastest for 5 years, that was my slowest, but really happy with my run at the SEAA road relays, as was the best ave pace since I have been coming back, 25:29 for 3.77m at 6:46 pace (Pace range was consistant between 6:43 and 6:51)

7.78 mile for the day

Take care

Saturday 20th Sept 2014

Posted: 20/09/2014 at 15:02

Hope BRilly are well Ale

a muggy parkrun in 21:24

SEAA Road Relays tomorrow - Are you going Dustin? If so see you there, I'll be at the back... last runner for Winchesters V40 B team

Take care

(Hoping for a Fulham Win)

Thursday 18th September 2014

Posted: 18/09/2014 at 20:44

Evening all,

45 mins on the treadmill as was not going out with all the lightening round...

looking forwards to the weekend, FFC might now win a game.... and have the SEAA road relays... currently done to run the last leg of the WADAC V40 B team.

Take care

Monday 15th Sept 2014

Posted: 15/09/2014 at 21:53

Evening all,

Lyrics - Possible

What - 30 mins steady
Why - Trying not to rock the boat
Last Hard - The weekend
Last rest - Last Weds

Take care

Sunday 14th

Posted: 14/09/2014 at 17:08

Nice elevation Rocky,,,,,

Dibs hang in there

Victory 5 for me today..... nothing like the elevation of Rocky's in fact dead pan flat.... but miles 3/4/5 may well have been clinmbing a mountain.... legs went to jelly and lost the plot.... 6:34, 6:37, 6:57, 7:01, 7:01 plus a bit to the end for 34:15 and 176th place.... I don't think I can really race back to back in my current state...

32.3m for the week

Take care

Saturday 13tg

Posted: 13/09/2014 at 19:20

Nice pic Don

Well ran Forever

Ran parkrun with Mrs RFJ this morning to her 2nd best time for a long time 25:33.

Then is was off to run and support at the Test Way Relay. Great Day, I had leg 4, a rolling 4.8m leg... averaged 7:08mm for 34:18, so very happy with that and kept WADAC in 3rd place, however in the next four legs we dropped to 4th, The other WADAC teams came 1st in the ladies and 3rd in the mixed. So not a bad doy out for the club...

Shame about the football.... need a win soon...

Friday 12th Sept 2014

Posted: 12/09/2014 at 19:10

Posters... A1 sized head shot of Kim Wilde.... as a 13 year old boy she did wonders for the mind....

What - 30 mins steady
Why - Busy weekend of racing
Last hard - Yesterday
Last Rest - Friday

Test way relay tomorrow (4.8m) and Victory 5 on Sunday

Take care

Thursday 11th September 2014

Posted: 11/09/2014 at 19:03

Long day here as our plane had a fault, so had to wait for a new one... not bad as was only a 90 min delay.....

Will certainly be returning to Edinburgh with Mrs RFJ at some point, lovely city.... shame only managed one one in the 3 days I was there as pretty busy.

Just back home after a nice 7m progressive run with a further 1.5m easy at the end.... (better than the 6 last week - so improvement and felt good)

Lyrics - could be any number of songs....

Take care

Monday 8th Sept 2014

Posted: 08/09/2014 at 09:02

Morning all,

rest day more than likely as aching a tad from yesterday

dont know what my connectivity will be like in Scotland / hotel etc so may not be on till later in the week

Take care

Sunday 7th September 2014

Posted: 07/09/2014 at 20:48

well done Don on your 10m, great racing

Dustin, wow, great time for the mile, well done

Overton 5 for me which includes to big ups and 2 big downs, the 1st up is in the second mile and also has part of the down as well, the fourth mile is nearly all up hill as seen in my splits...... this race showed me where I am, last year I did 31:15... this year I was hoping for 34:15 showing justy how hard a year it has been... crossed the line in 34:23 on the watch so not far off where I thought I was.... work to do, weight to lose..... core to strengthen

Splits 6:47, 6:44, 6:48, 7:34, 6:26

good warm up and cool down for 7.75m for the day.... entered into Victory 5 next week now in a bid to get a flat course and perhaps 33:45...

1 to 10 of 8,210

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