Thu 28th Apr
Apr 28
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Fri 29th Apr
Apr 29
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Sat 30th Apr
Apr 30
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Sun 1st May
May 1
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Mon 2nd May
May 2
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Tue 3rd May
May 3
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Wed 4th May
May 4
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1.3mi ,
14:12
Run - Warm Down
W/D after Tempo run.
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1.2mi ,
14:52
Run - Warm Up
W/U for tempo run.
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2.5mi ,
24:35
Run - Tempo
A run at a little faster than tempo pace, along the Swansea Valley cycleway between Pontardawe Park and Godrergraig; 1st half slightly up, an 2nd half slightly down; felt fine.
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5mi ,
57:52
Run - General
Easy paced run from home via bungalows, footpath to the end, Fire Station, to last house in King Edward Road, then return by other road, and then home; a little problem with usual back pain, but otherwise OK.
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5mi ,
58:14
Run - Intervals
Run from home towards Rhyd-y-Fro, then 6xreps of approx. 220-230m., then return and down to Derwydd Ave, footpath, Upper Colbren to rly. line, then return home; quickest rep. 225m. approx. in 1:00min. - pace approx. 4:27/km.
6th May 2022, 11:29pm
geordiegirl wrote: Nice run Ev
8th May 2022, 9:59pm
Evangel wrote: Thanks GG.
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5mi ,
57:08
Run - General
Along 'prom' at Borth (West Wales); easy paced run, first part with OH, then remainder solo; felt fine; final 3 mls. all at identical average pace without trying!
6th May 2022, 11:29pm
geordiegirl wrote: Good running
8th May 2022, 12:50pm
Ebb wrote: Have you been away again? I love a 'prom' run!
8th May 2022, 10:09pm
Evangel wrote: Yes we were in a caravan on a 'Sun' holiday - I expect you know about that. We were at Borth on Wales' west coast. The prom -so-called is less than a mile long in a rather dilapidated village.
9th May 2022, 1:12pm
Ebb wrote: Perhaps not the idyllic prom I imagined then!
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Thu 5th May
May 5
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Fri 6th May
May 6
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Sat 7th May
May 7
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Sun 8th May
May 8
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Mon 9th May
May 9
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Tue 10th May
May 10
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Wed 11th May
May 11
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5mi ,
58:13
Run - General
Easy paced run from home towards Rhyd-y-Fro for about 1ml. then return down to Derwydd Ave., footpath to the end, up New Road to top of hill, then return home; a little hard going, but otherwise felt OK.
6th May 2022, 11:30pm
geordiegirl wrote: Lots of runs coming in hope you’re doing ok Sv sorry I’ve been awol
8th May 2022, 10:17pm
Evangel wrote: We've been on a Mon.-Frid. 'Sun' holiday in West Wales. (I expect you know about that).
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5mi ,
57:06
Run - General
A fairly easy paced run from home to Derwydd Ave., footpath to the end to New Road to Tairgwaith a short way past King Edward Road, then return to Abernant Road, along main road for about 0.3 ml., then return home; it felt reasonably OK.
8th May 2022, 6:13pm
Columba wrote: Good run. (Been away, and not commenting on all your earlier runs)
8th May 2022, 10:25pm
Evangel wrote: We've also been away this last week Mon.-Frid. in a caravan at Borth.
9th May 2022, 10:03pm
Columba wrote: Good weather?
9th May 2022, 10:54pm
Evangel wrote: Dry weather, and sunny at times; just right.
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5.5mi ,
1:04:01
Run - General
An easy pace run from home to Derwydd Ave., footpath to end, Fire Station, round Tairgwaith via grid, WMC, and a short loop, then return home; felt quite good with no significant niggles.
9th May 2022, 10:02pm
Columba wrote: No niggles is always good. Or should that be "are".
9th May 2022, 10:58pm
Evangel wrote: I would think that as the 2-word phrase is the subject, then 'is' would be correct. However I may be wrong, as being infallible IS not one of my qualities!
10th May 2022, 8:36pm
Columba wrote: I agree with you, about the 2-word phrase. We could run it past the grammar pedants if we cared.
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5.5mi ,
1:00:00
Run - General
From Garnant car park; steady~brisk run along the Amman Valley cycleway between Garnant and Pontamman; felt rather stiff at first (possibly due to much gardening during past few days), but after about 1.5 mls. improved; no significant niggles, etc.
12th May 2022, 8:21am
Ebb wrote: A nice pace Evangel.
12th May 2022, 2:33pm
Evangel wrote: Thanks, Ebb. My runs are so unpredictable. Sometimes they turn out well, whereas sometimes it's just a struggle.
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Thu 12th May
May 12
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Fri 13th May
May 13
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Sat 14th May
May 14
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Sun 15th May
May 15
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Mon 16th May
May 16
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Tue 17th May
May 17
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Wed 18th May
May 18
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5.5mi ,
1:04:39
Run - General
An easy paced run along the Amman Valley cycleway between Garnant and Pontamman; felt fine, with no significant niggles.
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5.5mi ,
1:05:02
Run - Tempo
A run along the Swansea Valley cycleway between Pontardawe and Godrergraig, inc. 4x800m.(+ 400m. slow jog RBI) at tempo+ pace; av. time 4;43.4 - av. pace 5:54; felt quite good.
14th May 2022, 9:18pm
Columba wrote: That's 3 runs of 5.5 miles since I last checked in. And you seem to be getting about a bit.
15th May 2022, 3:02pm
Evangel wrote: All my runs during this past week have been in our local area, the furthest away being Pontardawe which is 5 miles away.
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5mi ,
57:12
Run - General
Easy - steady paced run split - pt. in Ponty and remainder from home via Derwydd Ave., footpath, New Road, to Tairgwaith Nursery, then return home; felt quite good most of the way, with no significant niggles.
16th May 2022, 11:10pm
geordiegirl wrote: A great run great pace & no niggles! Smashed it.
16th May 2022, 11:28pm
Evangel wrote: Perhaps I portray a more rosy picture than the reality. My runs are, for the most part, slow staggers or 'trundles'! I just try to be optimistic.
17th May 2022, 8:29am
geordiegirl wrote: Optimism is fine. All my runs are plods it’s loving forward that matters.
17th May 2022, 2:13pm
Evangel wrote: It's good that you are 'loving' moving forward. Sorry!!
17th May 2022, 3:05pm
geordiegirl wrote: Should have been moving
17th May 2022, 8:54pm
Columba wrote: "Trundles", I like that. I think mine are trundles too.
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7mi ,
1:21:47
Run - Long Run
Easy paced run from home along main road to GCG and Garnant, then along cycleway to Brynaman, and then home via main road; some back pain, but not excessive, and otherwise felt OK.
18th May 2022, 10:22pm
Ebb wrote: Some goods runs again this week.
19th May 2022, 9:24pm
Columba wrote: Good long run there.
20th May 2022, 2:51pm
Evangel wrote: Thank you both for your kind words.
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Thu 19th May
May 19
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Fri 20th May
May 20
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Sat 21st May
May 21
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Sun 22nd May
May 22
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Mon 23rd May
May 23
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Tue 24th May
May 24
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Wed 25th May
May 25
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5.5mi ,
1:01:04
Run - General
Along the cycleway from Garnant; after slow w/u, steady-paced run towards Brynaman for 1.5 miles, then return, then towards Ammanford for 1.25 miles then return; felt quite good after initial stiffness.
20th May 2022, 9:47pm
Columba wrote: Another good consistent run.
20th May 2022, 10:53pm
Evangel wrote: Thank you, Columba. I avoided the worst of the wind by running in the comparative shelter of the cycleway!
21st May 2022, 3:56pm
Columba wrote: Those cycleways are brilliant for running.
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5.5mi ,
1:03:14
Run - Intervals
Along the Swansea Valley cycleway between Pontardawe and Godrergraig; a mainly easy paced run + intervals 4x400m.(+300m. slow jog RBI) in times of 2:00 - 2:04; felt quite good, and the weather was beautifully sunny.
22nd May 2022, 10:32pm
Columba wrote: Well run again.
22nd May 2022, 11:13pm
Evangel wrote: Oh thanks Columba.
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5.5mi ,
1:02:41
Run - General
An easy-paced run from home via Derwydd Ave., footpath, Upper Colbren, to New Road, then round Tairgwaith as far as grid & beyond WMC, then return, with extra loop at the end of approx. 0.45ml.; very slow at first, but gradually increased pace as I loosened up; felt quite good overall.
23rd May 2022, 9:34pm
Columba wrote: All good then. Another reliable run.
23rd May 2022, 9:39pm
Evangel wrote: Thank you, Columba; and you were very quick off the mark, almost before the 'virtual' ink had dried.
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