sub 35min after marathon training

[derele]

Hi TheEd,

had to cancel the Intervall session and to replace it with a second medium-hard medium-long run: did 22k@4:30 on partly ice and snow covered roads.
Not exactly what I should and want do regarding my recent results.

The snow is melting away quickly and I am looking forward to the 15k race is on Sunday.

I have a whole year of running recorded now, here are 52 weeks:

Time-Period No. Runs Distance Time Avg Speed Max Avg Speed
01/03/2011 4 45,29 03:42:21 12,2 12,9
12/27/2010 6 74,08 06:09:04 12,0 14,9
12/20/2010 11 113,46 08:46:17 12,9 16,2
12/13/2010 11 110,44 08:57:09 12,3 15,6
12/06/2010 9 74,02 05:39:06 13,1 17,2
11/29/2010 10 85,93 06:42:04 12,8 17,0
11/22/2010 9 88,19 07:05:32 12,4 13,6
11/15/2010 10 78,35 06:13:32 12,6 13,9
11/08/2010 10 108,63 08:35:25 12,6 13,8
11/01/2010 5 49,65 03:42:43 13,4 16,9
10/25/2010 11 90,44 07:36:14 11,9 16,3
10/18/2010 7 94,46 07:55:17 11,9 13,0
10/11/2010 10 79,30 06:10:57 12,8 16,3
10/04/2010 5 48,32 04:24:59 10,9 12,3
09/27/2010 12 81,44 08:07:23 10,0 15,7
09/20/2010 6 36,52 03:23:20 10,8 11,7
09/13/2010 6 92,88 07:13:00 12,9 14,9
09/06/2010 11 110,19 10:24:32 10,6 14,9
08/30/2010 6 75,82 07:08:26 10,6 11,7
08/23/2010 10 100,40 09:31:50 10,5 13,6
08/16/2010 10 123,58 11:11:44 11,0 12,6
08/09/2010 12 119,17 09:58:13 12,0 15,8
08/02/2010 10 145,61 12:51:02 11,3 12,7
07/26/2010 7 101,83 09:18:29 10,9 14,1
07/19/2010 6 70,66 06:35:19 10,7 11,8
07/12/2010 13 120,03 11:07:21 10,8 14,3
07/05/2010 10 123,86 11:13:38 11,0 13,3
06/28/2010 4 59,71 05:16:17 11,3 12,2
06/21/2010 6 87,52 08:14:09 10,6 14,2
06/14/2010 11 133,23 12:55:52 10,3 11,6
06/07/2010 9 133,55 12:41:01 10,5 13,4
05/31/2010 5 58,51 05:40:26 10,3 14,1
05/24/2010 10 132,01 11:59:37 11,0 16,2
05/17/2010 7 101,97 09:38:06 10,6 12,1
05/10/2010 2 37,73 03:18:49 11,4 11,6
05/03/2010 4 47,36 03:56:27 12,0 15,6
04/26/2010 7 63,29 06:08:16 10,3 11,2
04/19/2010 9 77,48 07:22:53 10,5 12,1
04/12/2010 7 62,07 06:15:12 9,9 11,0
04/05/2010 8 68,07 06:22:48 10,7 12,6
03/29/2010 7 59,57 05:28:37 10,9 12,3
03/22/2010 2 20,54 01:58:53 10,4 10,6
03/15/2010 1 13,25 01:09:47 11,4 11,4
03/08/2010 2 21,08 01:32:44 13,6 15,1
03/01/2010 3 31,10 02:53:47 10,7 12,7
02/22/2010 3 41,69 03:43:34 11,2 11,5
02/15/2010 2 25,79 02:21:38 10,9 11,0
02/08/2010 3 32,31 03:08:51 10,3 11,2
02/01/2010 3 45,34 03:41:55 12,3 14,2
01/25/2010 3 43,63 03:51:11 11,3 11,9
01/18/2010 6 48,70 04:17:34 11,3 14,3
01/11/2010 3 40,92 03:48:55 10,7 12,8
01/04/2010 1 15,00 01:07:17 13,4 13,4
Summary 365 3.943,95 348:39:57 11,3 17,2

derele