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Races
34 -
Miles
13337 -
Miles
677 -
WAVA
70.16% -
Mile
8:08 -
5k
23:26 -
5M
35:12 -
10k
40:37 -
Half
1:35:46 -
Mara
3:40:16
About Me | |
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I first started running in 1983, when at 38 I realised that I was pretty unfit. I've nearly always trained alone. I did my first proper race in 1985 - a 10K. I did a couple of Half-M's, and then the Dublin Marathon at age 50. From then my running was erratic until the end of 2007 when I started running regularly again on a small scale. I'm now 75 - which sounds very old!
On 7th October 2010 I achieved 2 targets (PTL) - sub 24 minute 5k and a WAVA over 70%; in fact I did the 5k in 23:26 and got WAVA score 70.93%. Since June 2011 I had a problem in left leg with acute pain at times, finally diagnosed as Spinal Stenosis, which has greatly affected my performance. In 2016 I got back a little of my former running fitness. On April 30th I recorded my best parkrun to date, 26:08 - WAVA score of 67.44%, which was my best WAVA for 5 or 6 years. Eventually I hope to achieve a 70% WAVA again, if only through age! Show More...
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My parkrun |
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Recent Training | |||
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18th Mar
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General | 2mi | 46:14 |
18th Mar
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Intervals | 3mi | 36:32 |
17th Mar
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General | 1.5mi | 30:27 |
16th Mar
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General | 4mi | 47:58 |
15th Mar
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General | 1.5mi | 32:12 |
12 Month Benchmarks | ||
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2024 Targets | Set your targets |
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Buddies (4) |
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Followers (5) |
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Read Everyone!
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- Best WAVA
Dist | Races | 1984 | 1985 | 1994 | 1995 | 2008 | 2009 | 2010 | 2011 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | PB | WB |
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1mi | 1 | 8:08 65.37 | 8:08
8:08/mi
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65.37 | ||||||||||||||
5km | 21 | 25:14 64.01 | 24:12 67.33 | 23:26 70.16 | 26:42 63.89 | 26:50 64.25 | 26:08 66.73 | 27:00 65.39 | 28:36 64.46 | 27:58 65.92 | 23:26
7:33/mi
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70.16 | ||||||
4mi | 1 | 34:10 62.00 | 34:10
8:33/mi
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62.00 | ||||||||||||||
5mi | 4 | 35:12 61.49 | 40:28 66.51 | 44:48 63.03 | 35:12
7:02/mi
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66.51 | ||||||||||||
10km | 3 | 40:37 66.97 | 50:55 66.17 | 58:41 60.91 | 40:37
6:32/mi
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66.97 | ||||||||||||
13.1mi | 2 | 1:35:46 66.69 | 1:59:03 62.17 | 1:35:46
7:19/mi
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66.69 | |||||||||||||
26.2mi | 2 | 3:40:16 61.32 | 4:42:06 55.56 | 3:40:16
8:24/mi
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61.32 |
2020 | Result | WAVA | Distance | |
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1 Feb | Brynaman parkrun | 28:27 | 64.80 | 5km |
4 Jan | Brynaman parkrun SB | 27:58 | 65.92 | 5km |
2019 | Result | WAVA | Distance | |
30 Nov | Brynaman parkrun SB | 28:36 | 64.46 | 5km |
16 Nov | Brynaman parkrun | 30:07 | 61.22 | 5km |
2018 | Result | WAVA | Distance | |
3 Nov | Big Fetch Mile - Cardiff PB | 8:08 | 65.37 | 1mi |
2017 | Result | WAVA | Distance | |
13 May | Woodley Parkrun SB | 27:00 | 65.39 | 5km |
2016 | Result | WAVA | Distance | |
3 Sep | Llyn Llech Owain parkrun | 29:35 | 58.95 | 5km |
2 Jul | Sospan Llanelli 10k SB | 58:41 | 60.91 | 10km |
21 May | Whitstable parkrun | 28:01 | 62.24 | 5km |
30 Apr | Swansea Bay parkrun SB | 26:08 | 66.73 | 5km |
2015 | Result | WAVA | Distance | |
5 Dec | Run4All Santa Run | 33:36 | 51.90 | 5km |
31 Oct | Swansea Bay Parkrun SB | 26:50 | 64.24 | 5km |
17 Oct | Woodley parkrun | 27:00 | 63.85 | 5km |
3 Oct | Porthcawl parkrun | 27:40 | 62.31 | 5km |
25 Jul | Porthcawl parkrun | 26:52 | 64.17 | 5km |
7 Mar | Porthcawl parkrun | 27:49 | 61.97 | 5km |
2014 | Result | WAVA | Distance | |
26 Dec | Glynneath 5 SB | 44:48 | 63.03 | 5mi |
6 Dec | Run4All Santa Run | 27:06 | 63.61 | 5km |
9 Aug | Porthcawl Parkrun SB | 26:42 | 63.89 | 5km |
1 Feb | Llyn Llech Owain Parkrun | 29:17 | 58.25 | 5km |
2011 | Result | WAVA | Distance | |
14 May | Orpington Marafun SB | 4:42:06 | 55.56 | 26.2mi |
2010 | Result | WAVA | Distance | |
7 Oct | The Burnham Esplanade 5k PB | 23:26 | 70.16 | 5km |
17 Jul | Swanage Half Marathon SB | 1:59:03 | 62.17 | 13.1mi |
3 May | Shinfield 10K SB | 50:55 | 66.17 | 10km |
15 Apr | Weston Prom Run 8/9 SB | 40:28 | 66.51 | 5mi |
18 Mar | Weston Prom Run 7/9 | 41:31 | 64.83 | 5mi |
2009 | Result | WAVA | Distance | |
9 Sep | Yeovilton 5k (Race 6) SB | 24:12 | 67.33 | 5km |
12 Aug | Yeovilton 5K (Race 5) | 24:41 | 66.01 | 5km |
10 Jul | Crymych Fun Run PB | 34:10 | 62.00 | 4mi |
2008 | Result | WAVA | Distance | |
10 Sep | Summer 5km Series Race 6 SB | 25:14 | 64.01 | 5km |
1995 | Result | WAVA | Distance | |
30 Oct | Dublin Golden Pages Marathon PB | 3:40:16 | 61.32 | 26.2mi |
1994 | Result | WAVA | Distance | |
1 Oct | Cispotel Half Marathon PB | 1:35:46 | 66.69 | 13.1mi |
1985 | Result | WAVA | Distance | |
6 May | Shinfield 10K PB | 40:37 | 66.97 | 10km |
1984 | Result | WAVA | Distance | |
23 Jun | Whitchurch 5 PB | 35:12 | 61.49 | 5mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 30 | 31 | 23 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 84 |
2024 | 40 | 47 | 27 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 113 |
2023 | 21 | 29 | 46 | 47 | 65 | 51 | 63 | 42 | 39 | 54 | 43 | 42 | 542 |
2023 | 1 | 0 | 0 | 2 | 15 | 29 | 13 | 40 | 18 | 37 | 56 | 51 | 260 |
2022 | 10 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 20 |
2022 | 106 | 102 | 103 | 78 | 88 | 88 | 101 | 56 | 0 | 3 | 12 | 8 | 743 |
2021 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 |
2021 | 120 | 110 | 132 | 117 | 112 | 114 | 111 | 111 | 107 | 121 | 111 | 102 | 1365 |
2020 | 11 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 24 |
2020 | 84 | 95 | 94 | 101 | 104 | 109 | 110 | 115 | 106 | 119 | 120 | 101 | 1255 |
2019 | 41 | 0 | 12 | 47 | 70 | 69 | 76 | 78 | 56 | 74 | 86 | 93 | 700 |
2018 | 58 | 62 | 79 | 85 | 29 | 0 | 5 | 38 | 58 | 66 | 69 | 73 | 622 |
2017 | 104 | 88 | 116 | 104 | 109 | 41 | 16 | 30 | 54 | 31 | 15 | 44 | 750 |
2016 | 101 | 109 | 117 | 98 | 95 | 106 | 115 | 120 | 113 | 108 | 78 | 62 | 1220 |
2015 | 85 | 80 | 74 | 79 | 86 | 92 | 91 | 73 | 95 | 97 | 76 | 95 | 1021 |
2014 | 77 | 76 | 33 | 26 | 85 | 77 | 91 | 79 | 71 | 86 | 73 | 68 | 842 |
2013 | 47 | 52 | 73 | 55 | 80 | 92 | 77 | 87 | 81 | 87 | 29 | 18 | 778 |
2012 | 39 | 59 | 71 | 43 | 57 | 74 | 67 | 88 | 67 | 42 | 85 | 78 | 770 |
2011 | 131 | 142 | 166 | 206 | 55 | 80 | 70 | 22 | 0 | 4 | 61 | 37 | 974 |
2010 | 93 | 34 | 92 | 84 | 107 | 113 | 80 | 103 | 100 | 113 | 126 | 109 | 1156 |
2009 | 61 | 33 | 30 | 43 | 56 | 61 | 71 | 85 | 75 | 92 | 85 | 78 | 770 |
Wed 21st Feb
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Thu 22nd Feb
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Fri 23rd Feb
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Sat 24th Feb
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Sun 25th Feb
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Mon 26th Feb
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Tue 27th Feb
Feb 27
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A steady paced walk from home, down Abernant Road, down main road as far as 'Hells Angels' building, then return home by the same route; felt good.
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A run along the cycleway At an easy pace, between the crossing by the hospital and Pontaman; some back pain andsome stiffness in legs in first half, but much easier in latter half.
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2 walks: a) easy paced walking as RBI walks this morning at cycleway; b) a brisk walk from home down Abernant Road, up main road to bend near top of hill, then return along same route; felt fine.
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A coaching run along the cycleway at Glanaman; 5x2min. & also 1x5min., each followed by 2min walk RBIs; quite a successful session - she found it less tiring than last time; session accompanied by strong hailstorm!
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A brisk walk from home down Abernant Road, then down main road as far as bus stop by Seion, then return home along same route; felt fine.
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A slow run along the cycleway between Glanaman & Pontamman; a slow run because I had sciatica, and so progress was slow, and I also needed to stop for recovery a few times.
29th Feb 2024, 5:29pm
Columba wrote: Just back from a visit to Middle Son. He too has had sciatica, and has hardly run for a year, but is getting back to it. Add a comment
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Wed 28th Feb
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Thu 29th Feb
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Fri 1st Mar
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Sat 2nd Mar
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Mon 4th Mar
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Tue 5th Mar
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2 walks: am - Easy-paced walk from home, down Llwyn Road, down main road nearly to garage, then return home via Abernant Road; pm - brisk walk down Abernant Road, down main road, just past traffic calming, then return home by same route; felt fine.
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2 walks: 5.00pm -From home round the block and up to the postbox, then return home; 11.00 - from home down Abernant Road, then up the main road nearly to bend up the hill, then return home; felt fine.
7th Mar 2024, 9:34pm
Ebb wrote: You're a late walker Evangel!12th Mar 2024, 9:59pm
Evangel wrote: Hi, Ebb. I often go for a short walk just before I go to bed - to wind own etc.
Sorry I haven't been around during the past month or so, but our lives have been very hectic, with all sorts of things going on.12th Mar 2024, 10:35pm
Ebb wrote: No need to apologise Evangel. I just hope everything is OK with you and starts to calm down if it has been too hectic. Add a comment
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Wed 6th Mar
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Thu 7th Mar
Mar 7
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Fri 8th Mar
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Sat 9th Mar
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Sun 10th Mar
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Mon 11th Mar
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Tue 12th Mar
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The walk RBIs between running reps.
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A run along the cycleway at Brynaman on the flat round rugby field: 4x4min. then 6min run (+ 2min walk RBIs); it went quite well.
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AN easy paced run from Garnant car park to Glanaman & return; hard going after having had sciatica for nearly 2 weeks - better next time perhaps!
8th Mar 2024, 6:54am
3M wrote: Good to see you getting back out. 🙂12th Mar 2024, 9:55pm
Evangel wrote: Thanks MMM. The sciatica lasted just a week or two, but it made its presence felt while it lasted, especially in lower back and all down rt. leg.
Sorry I haven't been around during the past month or so, but our lives have been very hectic, with all sorts of things going on. Add a comment
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2 walks: a) w/u & w/d + walk RBIs for run at cycleway; b) From home, down Abernant Road, up main road past bend nearly at top of hill, then return home; felt fine.
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A run along the cycleway at Glanaman: 4 x 0.30ml.(+0.10 walk RBIs),then 1 x 0.50 ml.; tiring, but a fairly good session.
8th Mar 2024, 10:01pm
geordiegirl wrote: Good season Ev 12th Mar 2024, 9:39pm
Evangel wrote: Thanks GG. This was with my wife trying to get back to running after 3 or 4 years of various health issues, one after the other.
Sorry I haven't been around during the past month or so, but our lives have been very hectic, with all sorts of things going on. Add a comment
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A brisk walk from home; down Abernant Road, up the main road past the bend to top of hill, then halfway down the other side, then return home along same route; felt fine, and supple.
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An easy paced run between Glanaman & Pontaman; a little easier today though still rather sluggish - the effects of sciatica are much improved.
10th Mar 2024, 6:29pm
Columba wrote: Well run, and good news about the sciatica. 12th Mar 2024, 9:33pm
Evangel wrote: Thanks Columba. The sciatica lasted just over a week, but it made its presence felt while it lasted, especially in lower back and all down rt. leg.
Sorry I haven't been around during the past month or so, but our lives have been very hectic, with all sorts of things going on.16th Mar 2024, 4:44pm
Columba wrote: Hope things have calmed down a bit now? Add a comment
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A steady paced walk from home, down Abernant Road, up the main road to the bend near the top of the hill, then return home; felt quite good.
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An easy-paced walk from home, down Abernant Road, down main road as far as the bus shelter by Seion, then return home along same route; felt fine.
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A steady-paced run along the cycleway between Glanaman car park and Pontaman (with 2 brief stops - Garmin paused); some lower back pain for a moderate period, but able to keep going; it went reasonably well.
11th Mar 2024, 9:56pm
geordiegirl wrote: Well done and hope the back settles. 16th Mar 2024, 4:38pm
Columba wrote: Well run. Add a comment
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A steady paced run from home down Abernant Road, up main road past the bend near top of hill, then return home by same route; felt fine.
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An easy paced walk from home down Llwyn Road, down main road to GCG, then right into Brynaman Road & then right into New Road as far as the Fire Station, then right down the hill over the railway, then right up Upper Colbren, left along footpath & at Derwydd Avenue proceed to main road, and return home via Abernant Road; felt Ok but towards the end I suffered lower back pain.
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Wed 13th Mar
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Thu 14th Mar
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Fri 15th Mar
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Sat 16th Mar
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Sun 17th Mar
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Mon 18th Mar
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Tue 19th Mar
Mar 19
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A brisk paced walk from home, down Abernant Road, down main road to bus shelter outside Seion, then return by same route; felt fine.
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An easy paced run along the cycleway between Glanaman & Pontaman; I felt rather stiff and found it a bit hard going.
15th Mar 2024, 5:35am
Ebb wrote: Sorry to see you found it hard going and were a bit stiff. Maybe the weather doesn't help? Rain and wind isn't the best running weather.15th Mar 2024, 9:32am
Evangel wrote: Yes, I'm sure the weather is a factor in this. However, I can't really expect too much at 78, and I sometimes find that I just get good days / bad days for no apparent reason. [On the 1000 miles thread there is a chap called Hill Strider who is just 1 month younger than I am. He seems able to run quite long distances at a very good pace. Ah well!]16th Mar 2024, 4:41pm
Columba wrote: I think people age at different rates, and there's not much to be done about that. Add a comment
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2 walks from home: a) am. - From home, down Llwyn Road, down main road to CKs & Pharmacy, then round back of CKs and return home via footpath, Derwydd Ave. & Abernant Road; b) pm. - From home, down Abernant Road, up main road for about 0.3ml., then return home along same route; felt fine.
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2 walks: a) am. - Walk RBIs for coaching run in Pontardawe; b) Steady paced run from home, down Abernant Road, down main road almost to traffic calming, then return home by same route; felt fine.
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Along the Swansea Valley cycleway between Pontardawe Park & Godrergraig; 4x 5min.(+2min. walk RBIs), and also 1x8min.; she struggled a little this time, but quite a successful session in all.
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A steady paced run along the cycleway between Glanaman & Pontaman; felt quite good, but had pain in base of back which was manageable most of the time.
16th Mar 2024, 11:26pm
3M wrote: Hope the movement is helping with that pain? It seems to be a matter of personal opinion as to whether you should rest or exercise!17th Mar 2024, 10:29pm
Columba wrote: I suppose it may depend on the type of pain, and where it is. Well done on nearly 4 miles. Add a comment
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A steady-paced walk from home, down Abernant Road, up main road to top of the hill and halfway down again, then return home by the same route; felt fine.
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3 short walks: a) 12.00 - RBIs on intervals; b) round block then main road to end of old school, then return home via Abernant Road; c) Down Abernant Road, up main road for about 400m., then return home.
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Easy paced run along the cycleway at Glanaman, with some brisk intervals - 4x400m.(+200m. walk RBIs) in av. pace 6:12/km (9:58/ml.); a challenging session, but felt quite good.
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