Sub 45 by 23rd September 2012

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Sub 45 by 23rd September 2012

Boony
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Posts: 153
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Joined: May 2012

#62

30-07-2012, 08:08 AM

Hi Coach,

an update from last week and the weekend.

Wed - 30min easy

Thurs - Rest
Fri - Rest

Sat - 5K paced run, 23.34 @ 4.43/km. So at a pace slightly faster than my last race.

Sun - Cambridge Spartan Race http://bit.ly/p4n2eU. Not sure how long it took, I think I was out on the course for well over an hour, was tough on the legs (and everything to be honest!) spent around 30mins stood in waist deep cold ditch water waiting to crawl through a 100m tunnel, so I kinda had an on course ice bath which should help with my recovery! Big Grin

Big Grin

This week, I'm thinking of walking 30mins at lunch today and then a couple of easy 30min runs Tuesday and Wednesday with a view to the 4x2K on Thursday.

I have a 10K race in 3 weeks so this week is a start of a new cycle for me.

Cheers,

Nick

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Sub 45 by 23rd September 2012 - by Boony - 18-05-2012, 09:05 AM

Sub 45 by 23rd September 2012 - by Boony - 18-05-2012, 03:41 PM

Sub 45 by 23rd September 2012 - by TheEd - 18-05-2012, 08:09 PM

Sub 45 by 23rd September 2012 - by Boony - 18-05-2012, 08:33 PM

Sub 45 by 23rd September 2012 - by Boony - 23-05-2012, 08:51 AM

Sub 45 by 23rd September 2012 - by TheEd - 23-05-2012, 08:54 AM

Sub 45 by 23rd September 2012 - by Boony - 28-05-2012, 08:50 PM

Sub 45 by 23rd September 2012 - by TheEd - 28-05-2012, 09:39 PM

Sub 45 by 23rd September 2012 - by Boony - 31-05-2012, 08:54 AM

Sub 45 by 23rd September 2012 - by TheEd - 31-05-2012, 10:27 AM

Sub 45 by 23rd September 2012 - by Boony - 31-05-2012, 11:38 AM

Sub 45 by 23rd September 2012 - by Boony - 05-06-2012, 10:15 AM

Sub 45 by 23rd September 2012 - by TheEd - 05-06-2012, 10:43 AM

Sub 45 by 23rd September 2012 - by Boony - 06-06-2012, 09:33 AM

Sub 45 by 23rd September 2012 - by Boony - 07-06-2012, 02:42 PM

Sub 45 by 23rd September 2012 - by TheEd - 07-06-2012, 03:07 PM

Sub 45 by 23rd September 2012 - by Boony - 10-06-2012, 10:31 AM

Sub 45 by 23rd September 2012 - by TheEd - 10-06-2012, 12:31 PM

Sub 45 by 23rd September 2012 - by Boony - 12-06-2012, 11:30 AM

Sub 45 by 23rd September 2012 - by TheEd - 12-06-2012, 06:22 PM

Sub 45 by 23rd September 2012 - by Boony - 18-06-2012, 08:52 AM

Sub 45 by 23rd September 2012 - by TheEd - 18-06-2012, 04:16 PM

Sub 45 by 23rd September 2012 - by Boony - 19-06-2012, 08:37 AM

Sub 45 by 23rd September 2012 - by TheEd - 19-06-2012, 09:00 AM

Sub 45 by 23rd September 2012 - by Boony - 19-06-2012, 09:17 AM

Sub 45 by 23rd September 2012 - by TheEd - 19-06-2012, 12:23 PM

Sub 45 by 23rd September 2012 - by Boony - 21-06-2012, 08:51 AM

Sub 45 by 23rd September 2012 - by TheEd - 21-06-2012, 06:51 PM

Sub 45 by 23rd September 2012 - by Boony - 21-06-2012, 07:10 PM

Sub 45 by 23rd September 2012 - by TheEd - 22-06-2012, 07:52 AM

Sub 45 by 23rd September 2012 - by Boony - 28-06-2012, 09:17 AM

Sub 45 by 23rd September 2012 - by TheEd - 28-06-2012, 09:42 PM

Sub 45 by 23rd September 2012 - by Boony - 02-07-2012, 07:38 PM

Sub 45 by 23rd September 2012 - by TheEd - 03-07-2012, 07:40 AM

Sub 45 by 23rd September 2012 - by Boony - 03-07-2012, 08:28 AM

Sub 45 by 23rd September 2012 - by TheEd - 03-07-2012, 09:38 PM

Sub 45 by 23rd September 2012 - by Boony - 06-07-2012, 12:44 PM

Sub 45 by 23rd September 2012 - by TheEd - 06-07-2012, 09:25 PM

Sub 45 by 23rd September 2012 - by Boony - 10-07-2012, 11:13 AM

Sub 45 by 23rd September 2012 - by TheEd - 10-07-2012, 12:56 PM

Sub 45 by 23rd September 2012 - by Boony - 10-07-2012, 01:13 PM

Sub 45 by 23rd September 2012 - by TheEd - 11-07-2012, 11:53 AM

Sub 45 by 23rd September 2012 - by Boony - 11-07-2012, 12:31 PM

Sub 45 by 23rd September 2012 - by TheEd - 13-07-2012, 08:02 AM

Sub 45 by 23rd September 2012 - by Boony - 15-07-2012, 10:55 AM

Sub 45 by 23rd September 2012 - by Boony - 15-07-2012, 11:48 AM

Sub 45 by 23rd September 2012 - by TheEd - 15-07-2012, 02:11 PM

Sub 45 by 23rd September 2012 - by Boony - 16-07-2012, 09:59 AM

Sub 45 by 23rd September 2012 - by TheEd - 16-07-2012, 02:29 PM

Sub 45 by 23rd September 2012 - by Boony - 17-07-2012, 08:41 AM

Sub 45 by 23rd September 2012 - by TheEd - 17-07-2012, 05:17 PM

Sub 45 by 23rd September 2012 - by Boony - 18-07-2012, 09:46 AM

Sub 45 by 23rd September 2012 - by TheEd - 18-07-2012, 01:13 PM

Sub 45 by 23rd September 2012 - by Boony - 18-07-2012, 02:20 PM

Sub 45 by 23rd September 2012 - by TheEd - 18-07-2012, 03:52 PM

Sub 45 by 23rd September 2012 - by Boony - 19-07-2012, 09:49 AM

Sub 45 by 23rd September 2012 - by TheEd - 19-07-2012, 02:15 PM

Sub 45 by 23rd September 2012 - by Boony - 19-07-2012, 03:02 PM

Sub 45 by 23rd September 2012 - by Boony - 24-07-2012, 10:06 AM

Sub 45 by 23rd September 2012 - by TheEd - 24-07-2012, 11:30 AM

Sub 45 by 23rd September 2012 - by Boony - 24-07-2012, 11:52 AM

Sub 45 by 23rd September 2012 - by Boony - 30-07-2012, 08:08 AM

Sub 45 by 23rd September 2012 - by TheEd - 30-07-2012, 10:07 AM

Sub 45 by 23rd September 2012 - by Boony - 01-08-2012, 12:11 PM

Sub 45 by 23rd September 2012 - by TheEd - 01-08-2012, 12:26 PM

Sub 45 by 23rd September 2012 - by Boony - 01-08-2012, 12:39 PM

Sub 45 by 23rd September 2012 - by TheEd - 01-08-2012, 03:05 PM

Sub 45 by 23rd September 2012 - by Boony - 01-08-2012, 03:43 PM

Sub 45 by 23rd September 2012 - by Boony - 02-08-2012, 08:45 AM

Sub 45 by 23rd September 2012 - by TheEd - 03-08-2012, 07:26 AM

Sub 45 by 23rd September 2012 - by Boony - 03-08-2012, 09:47 AM

Sub 45 by 23rd September 2012 - by TheEd - 05-08-2012, 08:05 AM

Sub 45 by 23rd September 2012 - by Boony - 05-08-2012, 02:34 PM

Sub 45 by 23rd September 2012 - by TheEd - 06-08-2012, 07:31 PM

Sub 45 by 23rd September 2012 - by Boony - 08-08-2012, 11:12 AM

Sub 45 by 23rd September 2012 - by TheEd - 10-08-2012, 03:04 PM

Sub 45 by 23rd September 2012 - by Boony - 11-08-2012, 08:51 AM

Sub 45 by 23rd September 2012 - by TheEd - 20-08-2012, 06:27 PM

Sub 45 by 23rd September 2012 - by Boony - 20-08-2012, 07:04 PM

Sub 45 by 23rd September 2012 - by Boony - 23-08-2012, 09:21 AM

Sub 45 by 23rd September 2012 - by Boony - 29-08-2012, 09:09 AM

Sub 45 by 23rd September 2012 - by TheEd - 29-08-2012, 06:12 PM

Sub 45 by 23rd September 2012 - by Boony - 29-08-2012, 08:12 PM

Sub 45 by 23rd September 2012 - by TheEd - 30-08-2012, 03:45 AM

Sub 45 by 23rd September 2012 - by Boony - 01-09-2012, 03:13 PM

Sub 45 by 23rd September 2012 - by Boony - 06-09-2012, 09:17 AM

Sub 45 by 23rd September 2012 - by TheEd - 06-09-2012, 02:06 PM

Sub 45 by 23rd September 2012 - by Boony - 06-09-2012, 02:19 PM

Sub 45 by 23rd September 2012 - by Boony - 12-09-2012, 09:00 AM

Sub 45 by 23rd September 2012 - by TheEd - 12-09-2012, 09:40 AM

Sub 45 by 23rd September 2012 - by Boony - 12-09-2012, 09:55 AM

Sub 45 by 23rd September 2012 - by Boony - 15-09-2012, 11:59 AM

Sub 45 by 23rd September 2012 - by TheEd - 16-09-2012, 05:42 AM

Sub 45 by 23rd September 2012 - by Boony - 16-09-2012, 08:39 AM

Sub 45 by 23rd September 2012 - by TheEd - 16-09-2012, 09:33 AM

Sub 45 by 23rd September 2012 - by Boony - 18-09-2012, 03:11 PM

Sub 45 by 23rd September 2012 - by TheEd - 18-09-2012, 04:03 PM

Sub 45 by 23rd September 2012 - by Boony - 23-09-2012, 11:22 AM

Sub 45 by 23rd September 2012 - by TheEd - 24-09-2012, 06:22 AM

Sub 45 by 23rd September 2012 - by Boony - 24-09-2012, 07:10 AM

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