Stavanger. Hotel to Mosvatnet for parkrun. Mostly uphill.

Split Summary
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1) 1.33m - 17:16(13:00/m) 153cal 4.62/7.2mph

Stavanger - Post parkrun run up to the viewpoint over the city. Then forgot to stop my Garmin!

Split Summary
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1) 0.6m - 16:50(27:59/m) 72cal 2.14/7.29mph

Stavanger parkrun. Shouldn't really have been running due to my ankle ligament injury which isn't properly healed yet but couldn't resist the temptation to do a parkrun while on holiday. Bumped into someone from Harrow Lodge parkrun who helped set up Stavanger parkrun - it was only their second week. 1 lap around Mosvetnet (lake) plus a run towards the end up a very steep slope to a viewpoint above the city. Very tough hill! Nice atmosphere and was made to feel very welcome.

11/37 2/14 2FV50/3

Split Summary
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1) 3.09m - 24:33(7:57/m) 367cal 7.54/12.65mph

Stavanger - viewpoint back to the hotel post-parkrun. Downhill this way.

Split Summary
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1) 1.24m - 11:35(9:22/m) 142cal 6.41/8.67mph

Victoria Dock - short warm up ahead of parkrun

Split Summary
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1) 0.28m - 2:35(9:03/m) 31cal 6.63/7.81mph

Victoria Dock parkrun

So happy today. Beautiful sunny, warm morning. Flat u-shaped course around docklands - alongside Excel and then along the opposite side of the dock. Started off OK but slowed down considerably as I've just lost fitness while I've been injured and not running. Was just about hanging on for dear life by the end. It was a bit difficult not knowing where the turnaround points were doing it for the first time - plus the heat and plenty of cobbles. But I really loved it - just so good to be running again. I was totally shocked by my time - I was expecting it to be so much slower. Free coffee/tea afterwards provided by the local community group. Bumped into Harvi from Harrow Lodge. Definitely one to return to once I get my fitness back.

34/120 5/48 1FV50/7

Split Summary
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1) 3.05m - 21:56(7:11/m) 363cal 8.35/12.8mph

Eastbrookend CP, Chase, Central Park

Fairly easyish run to test out my ankle. Sunny, very warm morning. Crunched my ankle a couple of times which wasn't good but it was lovely to be out. Tried to find shady route and to keep on the grass as much as possible though was challenging in itself. I actually found just running even at a 9 min mile pace pretty tough. It was hard work. I wanted to get an idea of whether I could/should run tomorrow in the 10 miler - if it was 10k I think I would be OK at an easy pace but I may well really struggle with 10 miles. I certainly wouldn't be able to race it. Jury's still out.

Split Summary
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1) 5.5m - 48:34(8:49/m) 650cal 6.8/8.9mph

Witham 10 - Club Champs

Hideous! Lovely course, lovely marshals, good organisation but I'm just horribly unfit & it was blisteringly hot. Ran with water which was a good decision. I knew the distance would prove very difficult with inadequate training but it slaughtered me. I was really wanting to walk at 6 miles. I managed to carry on but walked twice in the last 3 miles including after 8 miles, not for long but needed a break. I just couldn't cope. I kept to a sensible pace - much slower than normal - though I wouldn't have been able to do anywhere near my normal pace anyway. I got blisters on right foot as well in the closing stages though I wasn't wearing new shoes or socks. Quite an undulating course. Was completely stunned to get the FV45 trophy in the circumstances.

Split Summary
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1) 10.01m - 1:22:27(8:14/m) 1186cal 7.29/9.22mph

Eastbrookend CP & Central Park

Easy paced run with John. Slow pace but all I can manage.

Split Summary
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1) 5.67m - 52:40(9:18/m) 663cal 6.45/9.83mph

Birdcage Walk, Grosvenor Place, Park Lane, Hyde Park, Constitution Hill, The Mall, St James Park

Mostly sunny, warmish, some breeze. Lunchtime run from work. Easy paced run. Bumped into John at Hyde Park Corner.

Split Summary
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1) 6.66m - 55:39(8:21/m) 796cal 7.18/39.27mph

Nowton Park, BSE

Warm up ahead of parkrun. Unfortunately I pranged my bad ankle about 3 times - very disappointing & annoying.

Split Summary
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1) 1.73m - 16:26(9:29/m) 213cal 6.33/61.14mph

Bury St Edmunds parkrun

Had pranged my ankle again during my warm up so started off fairly easy as I was worried about making it worse. Whole thing was quite rubbish - ankle sore and just too unfit. Disappointing after having quite a good week. Worst age category placing.

65/280 9/104 4 FV50/11

Split Summary
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1) 3.1m - 23:32(7:35/m) 371cal 7.91/10.54mph

QMSC - TBC

QMSC - BP105

Olympic Park.

Warm up with Will ahead of CS10k

Split Summary
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1) 0.73m - 6:05(8:18/m) 84cal 7.23/12.01mph

Olympic Park

Warm up ahead of CS10k

Split Summary
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1) 0.16m - 1:39(10:09/m) 17cal 5.91/7.25mph

Olympic Park

Warm down post 10k with the Defra AC lads.

Split Summary
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1) 0.51m - 5:21(10:28/m) 57cal 5.73/7.71mph

Civil Service 10k Champs - Olympic Park.

Cool, windy. 4 laps, flat course. 2 mins slower than last year on the same course, but a good reflection of where I currently am after a longish break from training. My ankle wasn't too bad after the re-twist on Saturday - I'm just very unfit.
The wind was very strong on some parts of the course. The incline didn't feel as bad this year, presumably as my effort level was lower. My pace decreased steadily during the race. Hopefully I'll be able to build up to maintaining a pace again in time. I was only Defra AC lady to turn up so no team score.



Split Summary
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1) 6.23m - 47:28(7:37/m) 742cal 7.87/10.39mph

Central Park & ECP

Easy run with John. Pranged my ankle again a coupe of times. Achy & generally hard work.

Split Summary
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1) 4.1m - 38:10(9:19/m) 479cal 6.44/9.31mph

Mile End parkrun

Sunny & warm. Hard work, particularly on the last quarter! Recorded my slowest time for Mile End.

69/294 7/103 1 FV50/7

Split Summary
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1) 3.07m - 22:39(7:23/m) 365cal 8.13/11.41mph