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PostPosted: Wed Jan 23, 2013 9:18 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday
6.5km short slow distance ~32min = ~5min/km


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PostPosted: Mon Jan 28, 2013 9:41 pm 
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Location: Sydney, Australia
Tuesday PM
48 days to go
50min walk/jog
8 x 50m intervals
5 x 30m stair invervals
short slow distance

was 7km under desired running volume last week, and we went to a wine region over the weekend.


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PostPosted: Thu Jan 31, 2013 3:41 am 
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Location: Sydney, Australia
Thursday PM
46 days to go
10.5kms - 60min ~6min/kms
first 10k+ run in some time. i had to stop several times for traffic lights, which was nice. without anticipating what i'll feel like tomorrow, it's nice to know my legs still can do it. I was so happy I finished and bought beer! Counterproductive, but satisfying.

I'm preparing for a work sponsored fund raising run. My real goal is to finish. In my new work there's an Olympic and Commonwealth games marathon runner (read: 3.4min/kms, for 42.3kms... really. really. quick) and a masters middle distance runner who owns all the National age category records in 1500m and 3000m from 30 up to 50. Fortunately neither are running in this thing. :)


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PostPosted: Sun Feb 03, 2013 1:48 am 
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Posts: 860
Location: Sydney, Australia
Sunday AM
43 days to go
hill intervals 80m - 2 slow, 1 medium, 2 fast, 2 striding, 2 short steps, 1 slow, 80m walk downhill as rest.
warm down was walking and 5 x <= 8 pushups
~40mins ex


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PostPosted: Mon Feb 04, 2013 3:08 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday PM
41 days to go
12kms - 67min
8.7kms normal run home with 3.5kms loop in the middle - 18min
2-3minutes at traffic lights.

edit: countdown was +1


Last edited by robt-aus on Tue Feb 05, 2013 9:15 pm, edited 1 time in total.

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PostPosted: Tue Feb 05, 2013 4:49 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
39 days to go
12kms - 65min
many stops at lights and at roads. this was really nice to be honest.


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PostPosted: Thu Feb 07, 2013 5:01 pm 
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Posts: 860
Location: Sydney, Australia
Friday AM
37...
12kms - 68mins
did 5 75% effort intervals of 150-400m over 3.5km, with slow jogging between


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PostPosted: Mon Feb 11, 2013 2:54 am 
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Posts: 860
Location: Sydney, Australia
Monday
34
9.5km - 58mins
lots of stops for traffic lights, cars etc.


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PostPosted: Thu Feb 14, 2013 3:19 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday PM
31
12km - 79min
9 x 1m on/1m off intervals in the middle
lots of waiting at traffic, stopping, walking.


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PostPosted: Sun Feb 17, 2013 12:11 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Sunday PM
28...
hill interval 80m 2 x slow, 2 x medium, 2 x fast, 2 x slow stride, 2 x fast stride
rest was 2.5:1
6 x 5 pushups
6 x 6 squats
40mins


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PostPosted: Tue Feb 19, 2013 3:23 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Tuesday PM
26
12km - 70min
in middle 3.5km @ 30sec fast/90sec rest for 20min
not so much stopping for traffic. finished and bought beer as a reward.
my sugar intake has gone through the roof since I drastically reduced the egg/milk intake
and someone offered me a POT of drip filter coffee this afternoon. i took it.


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PostPosted: Thu Feb 21, 2013 2:44 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Thursday PM
24
12km - 69min
in middle 3.5kms @ 15s fast, 120s rest - didn't record the time


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PostPosted: Mon Feb 25, 2013 2:58 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday PM
20
12km - ~65min - can't find my watch so have to guess the time.


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PostPosted: Tue Feb 26, 2013 4:20 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Wednesday AM
18
9km - no idea about time, still can't find watch.


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PostPosted: Mon Mar 04, 2013 3:11 am 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 860
Location: Sydney, Australia
Monday PM
13
12km - 66min - watch was in the glovebox of my wife's car
quite happy after a four day rest that included a wedding (not sober) and 8 hours travelling by car stopping at as many greasy food places as possible.


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