RFJ


Latest posts by RFJ

1 to 10 of 8,285

Saturday 20th December 2014

Posted: Yesterday at 17:06

8.1m inc a very fast parkrun.

with only 2 available Parkruns to go to get my target of getting back under 20 mins this year, I thought a trip to a fast circut at Southampron would do trick.... it did..... and a welcome 19:42. Very happy here as even out sprinted my friend on the line.... Bonus

12m planned for tomorrow

Take care

Sub 3h15

Posted: Yesterday at 15:57

Some great parkrun results, trumped by younger Lorenzito, well done

I also had a good parkrun and got my target with 18 secs to spare... 19:42 at Southampton Parkrun this morning good enough for 28th.....

12 miles planned for tomorrow

Take care

Sub 3h15

Posted: 19/12/2014 at 21:57

Well its been a while since I was last in here.....

It has not been a vintage year, a fair bit of extra padding, viral issues and some calf / back niggles have prevented me from doing a great deal of fastish training....

I am now getting back to somewhere that resembles decent training aided running a good (if not hard) XC season

As a result I have not been under 20 mins for 5k since Feb and best half return is 1:38. 2 weeks agon I managed a 20:20.... so am hoping for a bit better tomorrow.

Last few weeks of playing before 16 week plan starts for VLM with my GFA from 2013 (3:12:56)

2 more days lefte at work for the year (Mon and Tues)

Friday December 19th 2014

Posted: 19/12/2014 at 21:49

0 miles on the bike I belive

1830 on the road so will be 19XX by the end of the month (just - maybe) which is not my higest or lowest total for a year. Have to be content with the issues I have had this year....

Steady 35 min run again tonight

Lyrics - Yes

Take care

Wenesday 17th December 2014

Posted: 17/12/2014 at 20:13

Congtarts to Mark

I would take a picture of my run tonight... but you have all seen a running track before.....

What - Intervals at the track
Why - Speed... its coming slowly continual improvement as they say
last Hard - Normally the same as Gobi, but havent seen the deck for a while now... (famous last words)
Last rest - yesterday

Take care

Tuesday 16th December 2014

Posted: 16/12/2014 at 21:18

Greetings all,

Rest day here as been in Coventrty all day and since escaped.

Hopefully on the track tomorrow

Take care

Sunday 14th December 2014

Posted: 14/12/2014 at 20:20

No long run today, legs were a bit mashed after yesterdays XC so an easy 6.25m instead.....

Congrats Gobi on the work front

Take care

Saturday 13th December 2014

Posted: 13/12/2014 at 19:57

That was fun..... not, incredibly muddy, very small field for the Southern Masters XC about 100.... and I was humbly about 90th...... 2 big hills and two 1k sections that was just a mud bath / shoe sucking machine..... mangaed to keep mine on (Just) and managed to stay upright (just).... 5.93m in 46:15... hard work....

Take care

Friday 12th December 2014

Posted: 12/12/2014 at 21:25

2nd Christmas meal out tonight....

Fuel for tomorrow Masters XC at Oxford (Just entered the Nationals for the first time ever through club last night....)

Rest day today

Chunky - My bBrother started out on the Underground in the timetable office at 55 Broadway....

Thursday 11th Dec 2014

Posted: 11/12/2014 at 22:09

Chunky - I work for Network Rail as a Route Safety Advisor! Keeps me very busy...!

What - longish day as had meeting down in Exeter. 30 mins when I got home inc 5 x 200m hills
Why - It was an option to de-stress
Last Hard - The hills
Last Rest - Last Fri (next rest tomorrow)
Lyrics - Yes

1 to 10 of 8,285

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