April

Thurs 30th

8 miles Quatford, up, tip, Wolves rd, St James Hall

1:07.36, 8'26" & 161bpm

7.57,  9.13,  7.47,  8.23,  8.01,  9.59,  8.34,  7.36

Mon 27th

5.8 miles in 44 mins including a 1.6 at 6'50" and a 1.8 at 7'04"

Sat 25th

6 miles in 47'27"

Thurs 23rd

18 miles on W. rd

9 miles in 1, 18' & 9 miles in 1, 15'

Weds 22nd

1km swim in 35 mins

Mon20th

6.8 miles in 60 mins

Sat 18th

6.2 miles in 50 mins including up the hill then round to Q

8min mile pace  :)

Sat 11th

4.25 miles in 40 mins

9'25" pace

Thurs 9th

16 mile Astley Abbots -> Tasley

8x9min miles + 8x8min miles  -  140mins :)

Weds 8th

35 minute swim - 30 lengths, 750m

Mon 6th

39'35",  5 miles, B'north circular

7'54"  /  5'34";  156 / 172bpm

Fri 3rd

59 mins,  7 miles, Ironbridge gorge anti-clockwise

Weds 1st

64 minutes, 8.2miles  High Town to Astley Abbots, scenic

March

Monday 30th

40 mins;  High Town, Low Town, Quatford Rd

5.5 miles inc 2 x 1.5mile 10 min tempo runs

Saturday 28th

39 mins - Headington - Wheatley

c. 4.5 miles

Thurs 26th

14, bypass, Tasley, A-A's

1 56' 44"

Fri 20th

7.263, Ironbridge

1hr 10 secs

8'17"  //  5'57"  ;  163 / 203bpm

Tues17th

30 length, 750m swim

25 mins

Mon 16th

5.5125, innage, tasley, bypass+/-

42'36"

7'43" / 5'49" ;  163 / 186bpm

including 3 sub 7 min miles & 3 mins walk

Fri 13th

6.75 miles, Brosely

68 minutes

http://www.nspcc.org.uk/getinvolved/raisemoney/runschallengessports/EdinburghMarathon2008_wde53926.html

Tues 10th

5 miles, Quatford +

44'23"

8'50" / 6'07"  ;  155  /  176 bpm

8'41" ;  8'48" ;  8'38" ;  8'45" ;  9'16"

Mon9th

5.8 miles, east bypass, up past rail & police stations

50 mins

Sat 7th

6 miles, past St L Hall twice!

50 mins

8'19"  /  6'10"  ;  166bpm  /  183bpm

8'02" ;  9'42" ;  8'13" ;  8'37" ;  7'37" ;  7'47"

:-)

Thurs 5th

12.05 miles, Tasley, Astley Abbots, Quatford

1 45' 05"

8'43"  /  6'10"  ;  177bpm / 184bmp

long run  (3 48' marathon)

Weds 4th

30 min 36 length swim

900m

Mon 2nd

4 miles, Quatford

32 mins

8'10"  /  5'40"  ;  162bpm / 186bmp

tempo run  4 x5 mins @ 6'45 to 7'15

Jan

Mar

Mon 2nd

4 miles, Quatford

32 mins

8'10"  /  5'40"  ;  162bpm / 186bmp

tempo run  4 x5 mins @ 6'45 to 7'15

Thurs 8th
2. miles, byepass roundabout
16.10 mins
8'05"

Tues 6th - steady

2.04 miles, ind est circular

17.28 mins, 163 / 234bpm

8'33" / 5'57"

7 / 8.9 mph

Sat

3.27 miles, kiddy road

25.36 mins

7'50"

Milage / Time

March

22 miles  /  3hrs 07'

5/1/09

Running:  week - 7.5 miles  /  57 mins

17/11/08

Running:  week - 11.907 miles / 01:37:16

Swimming:  week - 0.404 miles / 00:21:45

Cycling:  week - 3.73 miles / 00:26:00

w/b 24/11/08

Mon

3 miles, school - bypass

24.07mins

7'58"

Tues

swim - 0.404 miles

19mins 21 secs

Weds

long run up bypass towards M-W

5.2 miles

42mins 42 secs

8'10"

Thurs

rest day

Fri

1.8 mile tempo up hill

14mins 7secs

7'44"

Sat

3.757 Innage anti-clockwise

33mins, 40secs

8'57"

w/b 17/11/09

Mon

2.5 miles, bypass

21.26mins

8'28"

Tues

.404 mile swim

21.45 mins

53'??"

Weds

2.7 miles, flatish

21.17 mins

7'57"

Thurs

26 mins, school cycle - 3.73 miles

Fri

2.7, grove clockwise (x2)

22.34

8'21"

Sat

4, bypass, innage

32 mins

8'00"

w/e13/09/08

Mon
cycle - 4 miles, 36 mins?