Sun 24th Jul
Jul 24
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Mon 25th Jul
Jul 25
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Tue 26th Jul
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Wed 27th Jul
Jul 27
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Thu 28th Jul
Jul 28
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Fri 29th Jul
Jul 29
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Sat 30th Jul
Jul 30
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5.5mi ,
1:01:04
Run - Intervals
A run along the cycleway between Garnant and Brynaman, inc. uphill intervals (gentle gradient) of 4x500m.(+250m. slow jog RBI) in av. pace of 5:45/km.; felt quite good. [N.B. a slight adjustment to the route had to be made because of a fallen tree right across the cycleway.]
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7.5mi ,
1:25:09
Run - Long Run
Easy/steady paced run from home to Derwydd Ave., footpath to the end, up to New Road, round Tairgwaith as far as the grid & WMC, then return to New Road, across the common to Barry Road, up main road an across the common by other path, back to Abernant and up towards Rhyd-y-Fro for about 1km, then return home; felt quite good generally.
28th Jul 2022, 8:19am
Ebb wrote: Good running and I see that you have reverted to being able to run at a more sociable time of day.
28th Jul 2022, 4:36pm
Evangel wrote: The weather doesn't necessitate going out very early or very late, now that the crazy extreme heat has passed.
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1.8mi ,
21:33
Run - Warm Down
W/D after Tempo Run.
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2.5mi ,
24:48
Run - Tempo
Tempo Run along the cycleway between Glanaman andd Pontaman; felt fine, but return felt more than Tempo pace.
29th Jul 2022, 11:11pm
Ebb wrote: That's a good pace
29th Jul 2022, 11:18pm
Evangel wrote: Thanks, Ebb.
30th Jul 2022, 9:58pm
Columba wrote: It certainly is.
30th Jul 2022, 10:47pm
Evangel wrote: Thank you, Columba.
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1.3mi ,
14:30
Run - Warm Up
W/U for Tempo Run at cycleway.
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5.5mi ,
1:02:44
Run - General
Run from home - mainly at an easy pace, but middle 2 miles at a brisk pace - down to Derwydd Avenue, footpath to end, up to New Road, and round Tairgwaith via grid and WMC, and return home - with small loop; felt OK.
1st Aug 2022, 9:54pm
Columba wrote: Well done on the brisk-paced middle miles.
1st Aug 2022, 10:45pm
Evangel wrote: Thanks, Columba.
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Sun 31st Jul
Jul 31
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Mon 1st Aug
Aug 1
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Tue 2nd Aug
Aug 2
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Wed 3rd Aug
Aug 3
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Thu 4th Aug
Aug 4
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Fri 5th Aug
Aug 5
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Sat 6th Aug
Aug 6
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5.5mi ,
1:02:07
Run - Intervals
A run along the cycleway between Garnant and Brynaman; inc. intervals 4x1Km. [up & down] (+ 400m.slow jog RBI+ short pause); av. up 5:55.1, av. down 5:16.6, overall av. 5:36; felt sluggish during warm-up, but intervals went quite well.
1st Aug 2022, 10:38pm
Ebb wrote: A good, pacy set of intervals.
1st Aug 2022, 10:48pm
Evangel wrote: Thank you, Ebb.
1st Aug 2022, 11:54pm
geordiegirl wrote: Nice interval session Ev
2nd Aug 2022, 12:44am
Evangel wrote: Thanks GG. It went better than I had been expecting.
2nd Aug 2022, 8:54pm
Columba wrote: Nice when that happens.
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7.5mi ,
1:27:20
Run - Long Run
Easy paced run from home along main road to GCG and then to Garnant, along cycleway to Brynaman, then along main road to Abernant Rd., then continue for about 0.5 ml. then and then return home; still a little achy from Monday's intervals, but otherwise OKish!
4th Aug 2022, 12:43pm
Columba wrote: Another good long run. Cycleways are most helpful.
7th Aug 2022, 2:45pm
Evangel wrote: Oh yes they are; sometimes providing shelter from strong winds, rain, and other times hot sun; also a fairly gentle gradient.
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5.5mi ,
1:03:40
Run - General
Easy paced run from home towards Rhyd-y-Fro for about 1ml., then return down to Derwydd Ave., footpath to the end, then up to Fire Station, and along New Road for about 0.5 ml., then return home; felt quite good but a little sluggish.
6th Aug 2022, 10:58am
geordiegirl wrote: Nice run maybe weather is making you feel a bit sluggish?
6th Aug 2022, 8:57pm
Columba wrote: Still a good speed
6th Aug 2022, 9:21pm
Ebb wrote: A bit warm for running this afternoon. Well done.
7th Aug 2022, 2:47pm
Evangel wrote: Thanks for the nice comments, chapesses.
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5.5mi ,
1:02:46
Run - General
Easy/steady paced run from home towards Rhyd-y-Fro for about 1.1ml., then return down to Derwydd Ave., footpath to the end, up to Fire Station, along New Road for about 0.5 ml., then return home; felt quite good after a sluggish start.
7th Aug 2022, 8:08pm
Columba wrote: 10 p.m.? That's late. Very reliable run, once again.
7th Aug 2022, 11:23pm
Evangel wrote: I think it should have read 10am. That's just one of my many senior moments! I'll amend it shortly.
9th Aug 2022, 9:25pm
Columba wrote: Some people like night running, but I don't.
11th Aug 2022, 2:27pm
Evangel wrote: I do prefer running in natural light.
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Sun 7th Aug
Aug 7
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Mon 8th Aug
Aug 8
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Tue 9th Aug
Aug 9
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Wed 10th Aug
Aug 10
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Thu 11th Aug
Aug 11
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Fri 12th Aug
Aug 12
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Sat 13th Aug
Aug 13
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5.5mi ,
1:03:50
Run - General
A mainly easy-paced run from home towards Rhyd-y-Fro for about 1.25 ml., then return down to Derwydd Avenue, footpath to the end, up to Fire Station & along New Road for about half-mile, then return home; felt quite stiff and a little achy, even though this is the first run since Saturday. [We had a thanksgiving service yesterday (Monday) for our 50+ years of marriage, and family came from East Kent & North Devon and stayed with us - 10 B&Bs!]
10th Aug 2022, 5:25pm
Columba wrote: Fifty years, - that's awesome!
11th Aug 2022, 2:33pm
Evangel wrote: My amazing wife should have been given a Distinguished Service Medal, as well as one for bravery and fortitude under extreme stress and provocation, but it never really materialised.
11th Aug 2022, 9:41pm
Columba wrote: :-) You should get one cast, and present it to her.
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5.5mi ,
1:03:43
Run - General
Run at a mainly easy pace from home towards Rhyd-y-Fro to end of pavement, then return back down to Derwydd Avenue, footpath, to Fire Station, New Road to Nursery, then return home; still a little stiff and achy in first couple of miles, but gradually improved.
10th Aug 2022, 11:37pm
geordiegirl wrote: Getting out in the temperatures we’re not used too is brilliant well done.
11th Aug 2022, 2:34pm
Evangel wrote: It has to be early morning or late evening.
11th Aug 2022, 8:52pm
Ebb wrote: Well done on getting out for a run so late. I'm not sure I'd have the motivation at that time of day!
11th Aug 2022, 9:40pm
Columba wrote: I don't sleep well after an evening run, so have to aim for early morning.
13th Aug 2022, 11:08pm
Evangel wrote: After an evening run, I have to allow perhaps 2 hours to unwind and have some supper.
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7.5mi ,
1:27:53
Run - Long Run
Easy paced run from home along main road to GCG & to Garnant, then along cycleway to Lower Brynaman, then return to Abernant Road along main road, then continue up for just over 0.5 ml., then return home; felt quite good, but legs tired in last couple of miles.
12th Aug 2022, 7:59pm
Ebb wrote: Well done on your long run in this weather. I'm hoping for cooler temperatures tomorrow morning.
12th Aug 2022, 10:16pm
Columba wrote: Oh Ev. An hour and a half in this heat. Though I suppose at 7 a.m. it wasn't so bad.
13th Aug 2022, 11:11pm
Evangel wrote: It was tolerable at that time, and the middle part of the run was along the cycleway, which was quite shaded.
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5.5mi ,
1:03:46
Run - General
Easy paced run from home towards Rhyd-y-Fro for nearly 1 ml. to end of pavement, then return down to Derwydd Avenue, footpath to end, up to Fire Station, and along New Road to Nursery, then return home; felt OK for most of the run, but found the last 2 miles a struggle, mainly because I felt somewhat over-heated.
13th Aug 2022, 9:25pm
Ebb wrote: It's warm even later in the day this week. Well done on getting another warm run done.
13th Aug 2022, 9:39pm
Columba wrote: Felt over-heated, I'm not surprised. Well done for doing it at all; it must have been still in the high 20s even at 7 p.m.
13th Aug 2022, 11:14pm
Evangel wrote: Oops! I've done it again; it was at about 7.40 am, not pm.
14th Aug 2022, 4:39pm
Columba wrote: Ah yes, that would make a difference.
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Sun 14th Aug
Aug 14
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Mon 15th Aug
Aug 15
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Tue 16th Aug
Aug 16
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Wed 17th Aug
Aug 17
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Thu 18th Aug
Aug 18
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Fri 19th Aug
Aug 19
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Sat 20th Aug
Aug 20
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5.5mi ,
1:04:55
Run - General
A slow run from home towardds Rhyd-y-Fro for about 1.25 ml., then return and down to Derwydd Avenue, footpath to end, up to Fire Station, then along New Road for about 0.4ml., then return home; legs very stiff - felt that way for the last few days,(probably linked to weather and inactivity).
16th Aug 2022, 7:30am
geordiegirl wrote: Hope your legs ease off soon. The weather does make such a difference to how we feel & perform. Nice easy runs are good runs though.
16th Aug 2022, 3:19pm
Columba wrote: Extreme weather seems to affect everything. I've been feeling hopelessly tired; and on Sunday the church organ wouldn't work properly (which the organist said was probably the heat) and we had to sing unaccompanied.
16th Aug 2022, 10:55pm
Evangel wrote: Thank you both for your comments.
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