Thursday - 04/07/13

In the afternoon I did an easy 20 minutes with strides (The Victoria Ave, Beechwood Park loop) I ran easily for 20 minutes then did strides up through the park.

Coaching - This was my final session!!

Squad

Adi Kaplan

Anna Orford-Morgan

Ben Davies

Cerys (Poppy's friend)

Dave Proffitt

Ellie Robinson

Evan (New - Mum Susan)

Georgia Twist

Holly Dawe

Millie Blakemore

Molly 

Poppy Ray

Tamzin (with Emma S)

Session 2 * (400, 300, 200)

I cruised the 400s - I did the 300s and 200s split - first half easy, 2nd half faster - racing tomorrow night!

Splits

29:38 warm up

1:43; 4:21; 33; 30; 5:52; 21; 18; 5:!2

1:48; 4:14; 34; 29; 4:12; 23; 19; 

Wednesday - 03/07/13

I did the 800 metres at the Cheltenham Open Meeting (1).

I went through 1 lap in around 1:20, held 20s 100s for the next 200 then lost a bit - finished with 1:43.2 - still my fastest 800m for 4 years though.

Tuesday - 02/07/13

pm
On a warm but breezy evening at Newport Stadium

session
3 * 3 * 200 (30s, 5m)

but done at cruising pace as Grace was racing tomorrow.

My splits
29 minutes - warm up
46; 32; 51; 38; 48; 5:44
45; 55; 49; 58; 45; 6:45
47; 53; 46; 50; 45; 9:56


squad
Charlotte (New) Molly's friend
Dave Proffitt
Georgia Evans
Grace (new) Father Wayne
Kayleigh Evans
Molly
Seff Davies

Monday - 01/07/13

am
I went for a 30 minutes jog/ run/ walk recovery session with Maisie in Hillmorton

pm
I did a short sprint session on the road. I ran out to Christchurch Road summit via Beechwood Park. I then did 2 * 150 and 2 * 100 downhill.

my split times are clocked on Garmin connect.

Sunday - 30/06/13

I did the Tamworth Gate Gallop on a warm morning which turned into a very warm morning.

It was good to do the full course again after last year's floods shortened the route

my splits were:

05:28 - 5:28
10:53 - 5:24
17:08 - 6:15
23:10 - 5:01
28:11 - 5:01
32:48 - 4:36
39:05 - 6:17
44:04 - 4:58
49:13 - 5:08
54:07 - 4:54


Loved the rural run - must do it again!

Saturday - 29/06/13

I did the Coventry Park Run. My sleep was slightly disturbed, I was slightly dehydrated and I had no bananas!!

My splits according to my Timex were:

03:50 - 3:50 (e)
07:46 - 3:56
11:42 - 3:56
15:34 - 3:51
20:03 - 4:29 (TBC)

I'm not sure why I faded so badly. I obviously haven't got the speed endurance yet. Maybe the uncertainty about where the finish was didn't help. Maybe my garmin wasn't buzzing me at the right point for the splits.

I went off quickly and passed Ian G after about 2.5 K

This time was better than David Moorcroft!

Thursday - 27/06/13

The squad did 1 * 700 (7m) + 3 * 300 (3m) on a wet evening at Newport Stadium.

My session was 4 * 125 so I ran an easy 175 and then kicked for 125, 4 times while the squad were doing their session.

My Splits
27:37 warm up
2:13; 43; 21; 6:25; 48; 23; 3:00; 43; 24; 4:12; 43; 24;
6:40 Cool Down

Squad
Ben Davies
Dave Proffitt
Evan (New - Mum Susan)
Georgia Evans
Grace (new) Father Wayne
Kayleigh Evans
Molly (new - Y7)
Seff Davies

Wednesday - 26/06/13

pm
I did an easy 20 minutes - the Victoria Avenus - Beechwood Park loop. I did some strides on the way back up the hill.

Tuesday - 25/06/13

A warm evening at Newport Stadium

Session
I did 6 * 300 (3 min jog rec) _ was feeling the effects of the hard 5K and the hard-ish 10K from the weekend. I must ease off before the Coventry Park Run.

The squad did 6 * 300 with 3 mins recovery

My splits
22:01 warm up
63; 2:30; 65; 2:23; 66; 2:46; 67; 2:42; 67; 2:43; 67; 11:03 cool down

Squad
Ben Davies
Dave Proffitt
Georgia Evans
Georgia Twist
Harvey Reynolds
Ilana Thurgood
Kayleigh Evans
Millie Blakemore
Molly (new - Y7)
Olivia Hiscock

Monday - 24/06/13

I did the Tennyson Steps loop at a steady pace and tackled the climb very well - even after two fairly hard runs at the weekend..

Sunday - 23/06/13

I did the Caerphilly 10K. I ran it harder than I thought I would. I took a rest between 6 and 7 - indicative of tired legs after a long weekend in London including the Beckton Park Run.

My splits were:

			Split Mins	Split Secs	Lap Time (mins)	Lap Time (secs)
0	-	1	4	44	4	44
1	-	2	8	57	4	13
2	-	3	13	17	4	20
3	-	4	17	21	4	04
4	-	5	21	40	4	19
5	-	6	26	15	4	35
6	-	7	31	35	5	20
7	-	8	35	33	3	58
8	-	9	39	40	4	07
9	-	10	43	52	4	12
			Out		21	40
			Back		22	12
			Total		43	52

Saturday - 22/06/13

I did the Beckton Park Run. I ran from the Novotel and missed the direct route to the park. I got there after 5k with a few mnutes to spare. I ran the park run OK the ran back to the hotel.

Thursday - 20/06/13

A warm-ish evening at Newport Stadium

1 * 250 + 2 * 200 + 3 * 150

my splits
34:47 warm up
48; 5:24; 36; 4:43; 34; 5:27
26; 4:09; 24; 4:02; 26

Squad
Adam Kaplan
Adi Kaplan
Ben Davies
Dave Proffitt
Ellie Robinson
Georgia Evans
Georgia Twist
Grace (new) Father Wayne (Knee)
Holly Dawe
Jackson Mountford
Kayleigh Evans (knee)

Wednesday - 19/06/13

I did the Tennyson steps loop before a Thai massage session with Auramis (session 1)

Tuesday - 18/06/13

on a warm evening at Newport Stadium with not too much breeze!
session
7 * 200 (3, 2, 1, 3, 2, 1)

My splits
20:15 warm up
36; 3:00; 34; 2:00; 35; 1:00
35; 3:00; 35; 2:00; 36; 1:00; 35

I Then coached the same session for the squad

Brianne Fear
Carys
Dave Proffitt
Edward O'Keefe
Emily Carys's friend
Georgia Evans
Georgia Twist
Isabelle
Kayleigh Evans
Millie Blakemore
Molly (new - Y7)
Niamh  Mullan
Poppy Ray
Olivia Hiscock
Seff Davies

Monday - 17/06/13

I did an easy 45 minutes. The Tennyson Steps loop. I actually had a chat to Beccy and so walked up Whitston Road. I then stopped at the MOG and had a chat to Jackie and Jane for a while. I was tierd after 2 races at the weekend and working all day today on the CENV assignment.

Sunday - 16/06/13

Today I ran in the 1500 metres at the SW Vets Championships at Exeter. I ran a massive PB and to be honest it felt really good. The conditions were much better than yesterday there was a breeze but nowhere near the strength of yesterday. I set off fairly quickly, there was one guy in front who was always going to be too strong for me to seriously challenge but his presence helped. Then on lap 2 a lady overtook me and I worked fairly hard behind her. On lap three she seemed to be slowing so I went past and took the pace on. I worked hard for home and scored that massive PB. The splits are below together with yesterdays for comparison.

Today's splits at Exeter (a massive PB)
0:58.93 - 0:58.93
2:24.68 - 1:25.75
3:54.15 - 1:29.47
5:21.82 - 1:27.73

Yesterday's Splits on a breezy day at Newport

1:01.90 - 1:01.90
2:30.29 - 1:28.39
3:35.91 - 1:28.62
5:30.36 - 1:31.45

BMAF previous PB splits

0:00 - 63 - 0:63
1:25 - 87 - 2:30
2:52 - 87 - 3:57
4:19 - 87 - 5:24

0:00 1:02
1:27 2:30
1:30 4:01
1:24 5:24.8

Saturday - 15/06/13

I did the WMAA Championships 1500  metres. It was a very windy morning this will have added seconds on to my time but I still ran reasonably well and with no other runners to assist in the pacing - so it was more or less a time trial, I finished well in front of Huw Roberts and collected the gold medal.

Splits
1:01.90 - 1:01.90
2:30.29 - 1:28.39
3:35.91 - 1:28.62
5:30.36 - 1:31.45

compare these with the splits from Exeter - which was a massive PB (see tomorrow's blog for more details!)

Exeter Splits
0:58.93 - 0:58.93
2:24.68 - 1:25.75
3:54.15 - 1:29.47
5:21.82 - 1:27.73

Thursday - 13/06/13

pm
A warm but breezy evening at Newport Stadium. I did 2 * 150 the squad did 3 * 3 * 150 (30s, 5m)

my splits
31:30 warm up
24; 4:30; 25; 5:01; 15; 4:59; 16

Squad
Adam Kaplan
Adi Kaplan
Anna Banana (Emily's friend)
Anna Jarrett
Connor Richards
Dave Proffitt
Ellie Robinson
Emma Salvi
Evan (New - Mum Susan)
Finley Richards
Georgia Evans
Grace (new) Father Wayne
Holly Dawe
Kayleigh Evans
Millie Blakemore
Molly (new - Y7)
Noor
Tamzin (with Emma S)

Wednesday - 12/06/13

am
I did an easy 44 minutes. The Tennyson steps loop. A bit of a humid day today. Time for a lunch time massge session with Richard Imm next.

Tuesday - 11/06/13

On a warm but breezy evening at Newport Stadium.

I did:

5 * 200 (4 mins) + 4 * 60 FRS

22:30 w/u
35; 4:00; 36; 4:30; 36; 4:05; 34; 4:00; 33; 10:26
14; 1:30; 13; 1:29; 12; 1:29; 11

Squad
Amy Little
Ben Davies
Dave Proffitt
Eva Blakemore
Georgia Evans
Harvey Reynolds
Ilana Thurgood
Isaac Thurgood
Kayleigh Evans
Maddy Baker
Millie Blakemore
Seff Davies

Amy - Sore knee

Isaac - Sore knee

Monday - 10/06/13

I did Tennyson steps loop as an Easy Fartlek session.

Sunday - 09/06/13

I competed in the 1500 metres in the MMAC Championships at Nuneaton. The road was closed due to carnival so I had to park in a small street at the back of the Stadium called Ribbonfields. This was actually very close to the stadium so no problem there.

I was running on my own to a great extent so really it was a time trial. There was a fair breeze on the home straight which will have affected my performance.

The splits as measured on my Timex Ironman watch were:

1:00.7 - 1:00.7
2:27.9 - 1:27.1
3:58.6 - 1:30.7
5:28.2 - 1:29.5

My official time was 5:27.5

Saturday - 08/06/13

I went to Tredegar House with Maisie and we did 4.5k Jog / Walk quite a varied pace, a bit of speed play really.

Friday - 07/06/13

I did an easy 20 minutes - the Victoria Ave, Beechwood Park loop and finished with a few technique strides. I was out for 24 minutes.

Thursday - 06/06/13

a warm evening at Newport Stadium

I did 2 * 160 + 2 * 80

splits
w/u - 31 minutes
27; 5:00; 27; 5:00; 12; 5:00; 13

I then coached the same session plus some strides

squad
Adam Kaplan
Adi Kaplan
Anna Banana (Emily's friend)
Ben Davies
Dave Proffitt
Edward O'Keefe
Ellie Robinson
Emily (with Anna)
Emma Salvi
Eva Blakemore
Evan (New - Mum Susan)
Georgia Evans
Georgia Twist
Holly Dawe
Kayleigh Evans
Lindsey Gauntlett
Luke - Emma's Brother
Millie Blakemore
Molly (new - Y7)
Noor
Owen (from Sarah's group)
Seff Davies
Tamzin (with Emma S)

Wednesday - 05/06/13

I did the Tennyson steps loop easily paced

Tuesday - 04/06/13

On a warm and sunny but breezy evening at Newport Stadium. I did 5 * 300 (150 FR, 150F) with 5 minutes recovery. Things are going well.

splits
25:00 mins warm up.

35-29; 5:00; 30-27; 5:00; 32-27; 5:00; 33-27; 5:00; 33-27;

The squad did the same session. Kayleigh missed the last one. Owen had  a pain in his tummy. Grace (Father Wayne, brother Tom was new).

Squad
Amy Little
Ben Davies
Dave Proffitt
Edward O'Keefe
Eva Blakemore
Grace (new) Father Wayne
Harvey Reynolds
Ilana Thurgood
Isaac Thurgood
Kayleigh Evans
Maddy Baker
Millie Blakemore
Molly (new - Y7)
Owen (from Sarah's group)
Seff Davies

Monday - 03/06/13

I did the Tennyson Steps loop. Very tired after a day at University but I got up after a snooze and did it.

Sunday - 02/06/13

In the morning I did a jog/walk with Maisie around St Julian's Woods.

In the evening I did the Tennyson Steps loop in 45  minutes.

Saturday - 01/06/13

am
I did the Newport Park Run in a new PB time of 20:37.

Splits
04:16 - 4:16
08:07 - 3:51
12:21 - 4:13
16:25 - 4:04
20:37 - 4:12

Friday - 31/05/13

I did the Victoria Avenue loop to the bottom of Beechwood Park and then strides up the hill through the Park.

Thursday - 30/05/13

am
I did a jog walk loop of St Julian's woods with Maisie as a recovery run. (3.22k)

pm
I ran with the squad tonight on a warm, dry evening at Newport Stadium.

session
180, 150, 120, 150, 120, 90

my splits
31:22 warm up
34; 3:46; 25; 4:39; 21; 4:16; 25; 5:54; 21; 4:36; 16

Squad
Adam Kaplan
Adi Kaplan
Anna Orford-Morgan
Ben Davies
Charlotte Freegard
Dave Proffitt
Eva Blakemore
Evan (New - Mum Susan) or Owen (from Sarah's squad)
Findlay Richards (new) aged 11 }
Findlay Richards (new) aged 11 } twins
Holly Dawe
Kayleigh Evans
Maddy Baker
Millie Blakemore
Molly (new - Y7)
Seff Davies
Tamzin (with Emma S)

Wednesday - 29/05/13

I did the WML (2) at Swansea. The 200m, 3000m amd the 1500m all times to be confirmed. I did the 200m just to get a PB :-)

I then did the 3000m - tracked Gordon Orme for the first 1000 metres then pushed on. In the 1500m I pushed towards the Doc who dropped out I then tracked Jenny but could not pass her. Gordon was just behind me.

3000m Splits
03:58; 3:58
07:52; 3:53
11:43; 3:51

1500m Splits
1:03; 1:03
2:34; 1:31
4:05; 1:30
5:33; 1:27

Tuesday - 28/05/13

Rest day for me. It was a wet evening at Newport Stadium, the squad did - 1 * 600 (6m) + 3 * 400 + 3 * 60 RS

Squad

Ben Davies

Edward O'Keefe

Evan (New - Mum Susan)

Georgia Evans

Harvey Reynolds

Kayleigh Evans

Maddy Baker

Maddy and Georgia may have run the first one a bit quick and looked a bit shaky.

Monday - 27/05/13

Easy 46 minutes. The Tennyson Steps loop in the rain!

Sunday - 26/05/13

I did the Dymock Half Marathon. It was a sunny and warm day. I slapped on some factor 8. I took it easy at the start. I stopped for a wee behind the hedge at about 5K. Prior to that I had had a little chat with Rachel who had her iPod telling her the pace she was running at. I met Matt from Hereford, Matt from Dymock, Terry Onions and Rachel. Mick & Phil were there but not racing. After I had finished I was walking back to the car park opposite the pub when Rachel came along. She was really struggling (I had been finished for about 6 minutes at this point). I ran behing her to protect her and gave her some encouragement. She finished the race!

 

Saturday - 25/05/13

I did part of Newport Park Run easy with Maisie. We did 4.78k in total.

I then attempted the E Wales regional 1500 metres. My left leg cramped up a bit and I pulled out as a precaution. I had gone through 400 in 59 and 700 in 59 + 2:28 (1:29).

Friday - 24/05/13

I did an easy 20 minutes plus hill strides - t was the Victoria Avenue loop and back up through the park. I met Glenn Piper on the way and stopped for a chat.

Wednesday - 22/05/13

afternoon
I did the Tennyson steps loop finishing via the park in an easy 43 minutes

Thursday - 23/05/13

A Breezy evening at Newport Stadium

4 * 125

My Splits
22:30 warm up
20; 4:00; 21; 4:47; 20; 4:10; 20;

Cooldown 8:48

Squad

Adam Kaplan
Adi Kaplan
Brianne Fear
Charlotte Freegard
Dave Proffitt
Edward O'Keefe
Ellie Robinson
Emily (with Anna)
Eva Blakemore
Freya Williams
Georgia Evans
Holly Dawe
Jackson Mountford
Kayleigh Evans
Maddy Baker
Millie Blakemore
Molly (new - Y7)
Noor
Owen (from Sarah's group)
Seff Davies
Tamzin (with Emma S)
Tom Williams

Tuesday - 21/05/13

pm
I did 400, 300, 200 then 4 * 60 RS

my splits were
23:00 warm up
79; 6:31; 55; 7:00; 36; 3:14; 12;1:23; 12; 1:25; 12; 1:39; 12;
10:45 cool down

The squad did drills with Darryl Maynard
then 400, 300, 200 then some 60m HKS

Squad

Anna Jarrett
Ben Davies
Dave Proffitt
Eva Blakemore
Freya Williams
Georgia Evans
Ilana Thurgood
Isaac Thurgood
Kayleigh Evans
Maddy Baker
Millie Blakemore
Molly (new - Y7)
Niamh  Mullan
Olivia Hiscock
Owen (from Sarah's group)
Seff Davies

Monday - 20/05/13

pm
I did an easy 43 minutes - the Tennyson Steps loop back through the top of the park and Beechfield Ave.

Sunday - 19/05/13

am
I did the Sirhowy Challenge. Ran it fairly easy.

split was: 66:03 up the hill to the trig point and 33:29 back down again - 1:39:33 in total (TBC)

A bit of juxtaposition with Nick Jackson and Alan Mann. Free pint of beer afterwards. Good run.

Saturday - 18/05/13

am
I jogged some of the Newport Park Run course with Maisie - we did 4k in total including back to the car.

pm
I did the WSL (2) 1500 at Newport.

Gareth ran really well and Darryn too although he was not happy with his time. I ran 5:33.57 (TBC) my first lap was a bit quick - that made it tough. After what seemed to be a fairly calm afternoon a breeze had picked up for our race - unusually there was a tail wind on the home straight. Great for sprinters!

splits
1:00 - 1:00.3 (60)
2:30 - 1:30.5 (90)
4:02 - 1:31.6 (91)
5:33 - 1:30.7 (90)
5.:33.57 (TBC)

so maybe 66 - 88 - 88 - 88 would have been better!

Thursday - 16/05/13

A much better evening at the stadium - no need for hat and gloves. I could almost have taken off my windproof top.

The session was 3 * 3 * 200 - as I had such a large squad tonight I did not do the session myself but ran around at the tail of the group. I'm racing on Saturday so would not have wanted to do a lactic session anyway.

Squad

01 Adi Kaplan
02 Anna Banana (Emily's friend)
03 Anna Orford-Morgan
04 Dave Proffitt
05 Ellie Robinson
06 Emily (with Anna)
07 Emma Salvi
08 Eva Blakemore
09 Evan (New - Mum Susan)
10 Georgia Evans
11 Holly Dawe
12 Jackson Mountford
13 Kayleigh Evans
14 Luke - Emma's Brother
15 Molly (new - Y7)
16 Noor - sore ankle
17 Poppy Ray
18 Olivia Kelleman
19 Owen (from Sarah's group)
20 Tamzin (with Emma S)

Wednesday - 15/05/13

pm
I did an easy 46 minutes before Slimming World. The Tennyson steps loop via the Park top loop.

Tuesday - 14/05/13

pm
It was a very wet evening at Newport Stadium.

my session
200, 300, 300, 200

my splits
25:30 warm up
35; 5:04; 60; 5:06; 61; 5:00; 35

squad

Ben Davies
Charlotte Freegard
Dave Proffitt
Freya Williams
Georgia Evans
Kayleigh Evans
Maddy Baker
Molly (new - Y7)

The squad did 3 * 500 (5 mins rec)

Kayleigh's ankle started to hurt

Charlotte thinking of the Park Run

Monday - 13/05/13

pm
I did the Tennyson Steps loop - I cut back through the top end of the park since it was a nice evening. 43 minutes not too bad. A bit of a sore left knee but feeling strong on the climbs

Sunday - 12/05/13

am
I did the Sorbrook Challenge.

It was warmer than it has been in previous years. I started at the back and gradually worked my way up. I ran the last half of the race quicker than the first and worked harder than I intended. Seeing Howard on the hill got me excited!

I met Brian + Isaac, Ilana and their mum. Mike Thurgood ran the race! Richard Bowie beat me for the first time I think! I ran hard at the end and finished just behind Sandra Chipper.
Lots of faces there - Leighton R, Jennifer R, Mervyn & The dancing queen, Howard with Emma Wookey. I met Graham Viner. etc. etc...

Saturday - 11/05/13

am
I did the Newport Park Run - semi easy, semi Fartlek. It felt good though my left calf is feeling just a tiny bit dead in places.

Friday - 10/05/13

am
I did an easy 20 minutes (the Victoria avenue loop) then some technique hill strides up through Beechwood Park. I met Lynette at the start of Beechfield Avenue and had a chat to her as we walked up.

3.63k

pm
Maintenance Massage scheduled with Richard Imm for 3pm

Thursday - 09/05/13

am
I did an easy 21 minutes - the Victoria Avenue loop and then finished with some technique hill strides up through Beechwood Park. I was out for 25 minutes in total.

pm
I did 3 * 3 * 200 (30s, 5m) plus 4 * 60 RS

you will see from the 200 metre split times that the wind was horrendous - it was very wet and windy! Wind was with me on the back straight against on the home straight - making about 5 seconds difference.

splits
14:51 warm up
42; 30; 45; 30; 41; 5:00
40; 30; 45; 30; 40; 5:00
38; 30; 46; 30; 39; 4:00
12; 1:12; 12; 1:14; 12; 1:16; 12;

The squad did 2 * 160 + 2 * 80 since the U15s are racing on Saturday. I let Ben and James have a bit of a free rein and Maddy and Charlotte were happy to do an extra set.

squad
Maddy
Charlotte
Ben
James (new)
Kayleigh

Wednesday - 08/05/13

I did an easy 44 minutes - The Tennyson steps loop very easily.

Tuesday - 07/05/13

pm
On a warm but breezy evening at Newport Stadium with a newly painted track. I did 5 * 400 plus 5 * 75.

warm up 19:40
1:32; 3:00; 1:32; 3:01; 1:32; 3:01; 1:28; 3:05; 1:28
4:07; 15; 1:45; 14; 1:40; 14; 1:35; 11; 2:11; 141:20; 15

then I coached the kids

They did 5 * 400 plus 4 * 60

squad

Amy Little
Ben Davies
Brianne Fear
Charlotte Freegard
Dave Proffitt
Georgia Evans
Isabel (new)
Kate (Amy's friend)
Kayleigh Evans
Maddy Baker
Molly Clayden
Olivia Hiscock
Seff Davies

Monday - 06/05/13

pm
I did an Easy 42 minutes. The Royal Oak - Tennyson Steps loop. On a lovely warm evening I finished through the Park rather than going round the road.

Sunday - 05/05/13

I did the Hartland Hartbreaker (8 mile). It was very similar to the walk that Kay and I had done earlier in the year (or late last year). Except we started by running uphill away from the abbey and did a loop for about 30 minutes before passing the Abbey again and heading to the coast. I reached Hartland Point at about 1:15 and finished in 1:40:30. I met Paul Harmes who had his Garmin on. I had left mine at home! I also met Justin from Caerleon. HAd a nice picnic on the lawn with Kay, Mr & Mrs Newton, Tamzin, Indie and Maisie.

Saturday - 04/05/13

am
I did the Barnstable Park Run. I met Mike from Llanelli there (Mike Halsall), Ian Snow was a volunteer helper. It was a breezy morning and I had had a 6 hour drive the day before from Rugby (I'd been to Auntie Val's funeral). I also had a meal with wine at Kay's. I did it in 21:58.

Thursday - 02/05/13

I did an easy 20 minutes plus technique hill strides. That was the Victoria Avenue loop with Hill strides up through the park.

Wednesday - 01/05/13

Welsh Masters League (1) at Cardiff.

It was quite a pleasant evening, got a bit chilly later but for Cardiff there was very little breeze.

I did the 400 in approximately 71 seconds.

I then did the 3000 metres in approx 11:37 (the last kilometre in 3:45).

In the 3000 metres I tracked Gordon Orme and then picked off Mike Anthony.

I did the 800 in approx 2:46.

Monday - 29/04/13

EAsy 35 minutes. I did a loop round Beechwood House and then in an impromptu fashion did a lap of St Julian's woods. I was out for 35 minutes.

Sunday - 28/04/13

pm
I cruised the Pensford 10K. Well apart from Kilometre 9! Between 7K and 8K a lady from Bittern decided to cruise with me so I kicked at 8K then eased off for the final 1K. Except for a 100 metre kick at the end. First M60 did a time of 45 minutes ... for a £25 prize so it's worth checking out for a race next year maybe!

Saturday - 27/04/13

am
I did the Newport Park Run. I did the first 1K very slowly then picked up the pace a bit. i saw Freya sprinting away in the distance at the end!


Freya Williams
Brianne
Molly Samuels
Sally (James/Lynch)
Sam Chick?

my splits
06:04 - 6:04
11:03 - 4:59
16:06 - 5:02
20:19 - 4:13
24:53 - 4:34

Friday - 26/04/13

pm
I did an easy 27 minutes. The Victoria Avenue Beechwood Park loop. I stopped easy running after 20 minutes and then did strides up through the park and on to Beechfield Avenue.

Thursday - 25/04/13

am
I did an out and back 23 minutes easy. Christchurch Road summit via Beechwood Park.

pm
I did 5 * 300 + 4 * 60 on the track and then coached the kids doing the same session. I did a 300 metre jog between the 300s. Effectively a 300 walk/jog recovery.

my splits
25 mins warm up
66; 3:00; 64; 3:00; 64; 3:00; 65; 3:00; 63; 3:47; 13;1:53; 13; 1:53; 13; 1:25; 13; 5:22

the squad did the same session but a 3 minute recovery approx.

Issues - Seff had a bit of a strain.

squad

Adi Kaplan
Anna (with Emily)
Ben Davies
Charlotte Freegard
Dave Proffitt
Ellie Robinson
Emily (with Anna)
Emma Salvi
Holly Dawe
Jackson Mountford
Kayleigh Evans
Luke - Emma's Brother
Maddy Baker
Millie Blakemore
Molly (new - Y7)
Noor
Seff Davies
Tamzin (with Emma S)

Wednesday - 24/04/13

I did the Victoria Avenue Farmwood Close loop in about 30 minutes.

Tuesday - 23/04/13

I have reissued the current 4 week schedule to make it more of a pre-competition phase. This was due to tiredness and fatigue and the general feeling that I have done enough winter training. The build up from the indoors has not worked brilliantly well.

It was a sunny evening at Newport Stadium, a bit of a breeze though.

session
2 * 700 + 3 * 300

my splits
9:02 - warm up laps
11:50 - strides and spikes on
2:57; 6:51; 2:48; 6:50
0:58; 2:57; 57; 9:38 cool down

The 2nd 700 was pretty good as was the two * 300.

The squad did the same session (after I had completed mine).

squad

Amy Little
Ben Davies
Brianne Fear
Dave Proffitt
Freya Williams
Georgia Evans
Ilana Thurgood
Isaac Thurgood
Joanne Williams
Kayleigh Evans
Maddy Baker
Molly Clayden
Olivia Kelleman
Tom Williams

Olivia has ankle trouble.

Monday - 22/04/13

I did an easy 28 minutes inc. hill strides. The Victoria Avenue, Beechwood Park loop.

I am feeling quite tired and after some thought think it would be best to reduce volume and increase intensity.

Sunday - 21/04/13

am
I did the Great Welsh Half Marathon. It is more or less the same course as the Llanelli Half Marathon. I cruised it in approximately 1:46:37. I pushed hard between miles 11 and 12 (just over 7 minute mile pace - about 7:04). There was a Lliswerry vest in front of me which inspired me to pick up the pace.

Splits are in the race folder.

			Split Mins	Split Secs	Lap Time (mins)	Lap Time (secs)
0	-	1	8	35	8	35
1	-	2	16	51	8	16
2	-	3	25	19	8	28
3	-	4	33	11	7	52
4	-	5	41	16	8	05
5	-	6	49	32	8	16
6	-	7	57	39	8	07
7	-	8	65	52	8	13
8	-	9	74	16	8	24
9	-	10	82	46	8	30
10	-	11	91	19	8	33
11	-	12	98	23	7	04
12	-	13	105	42	7	19
13	-	13.11	106	37	0	55
			Total		106	37
			Ist Half		54	07
			2nd Half		52	30

Saturday - 20/04/13

I did the Welsh Senior League (1) at Cardiff (including a Cardiff Open Meeting).

3000 metres

my splits
3:50; 4:01; 4:00 - Time to be confirmed but roughly 11:52.

It was a warm but breezy day at Cardiff Stadium. I was last but there was a young lad on the straight just in front of me. I felt quite tired today I think I should be dropping my mileage now.

Thursday - 18/04/13

pm
I did 2 * 160 + 2 * 80 on a breezy evening at Newport Stadium

splits
23:54 warm up
32; 4:42; 31; 5:25
14; 2:43; 14; 20:42

squad

Adi Kaplan
Anna (with Emily)
Anna Orford-Morgan
Ben Davies
Charlotte Freegard
Dave Proffitt
Emily (with Anna)
Emma Salvi
Georgia Evans
Holly Dawe
Kayleigh Evans
Poppy Ray
Olivia Kelleman
Tamzin (with Emma S)

Wednesday - 17/04/13

Am
I did an easy 29 minutes

Pm
I was out for 1 hour and 47 minutes. It was a jog walk run session. A bit of a struggle really. The Wednesday afternoon route out on the Caerleon cycle path and back via Sainsburys probably needs shortening.

Tuesday - 16/04/13

am
I did an easy 28 minutes on a very breezy morning. Open fingered gloves though!

pm
It looks a bit warmer out, maybe Spring is on the way.

planning to do 5 * 600 (3 min jog, ) + 5 * 100 HKS walk rec.

my splits
10:00 warm up
2:58; 3:01; 3:04; 2:59; 3:00; 2:59; 3:06; 2:58; 3:06; 2:58;
24; 67; 24; 62; 19; 1:00; 20; 71; 21

squad

Amy Little
Ben Davies
Brianne Fear
Charlotte Freegard
Dave Proffitt
Eva Blakemore
Georgia Evans
Ilana Thurgood
Isaac Thurgood
Isabelle
Joanne Williams
Kayleigh Evans
Maddy Baker
Millie Blakemore
Niamh  Mullan
Poppy Jones ?
Olivia Kelleman
Olivia Hiscock
Tom Williams
Amy Little
Ben Davies
Brianne Fear
Charlotte Freegard
Dave Proffitt
Eva Blakemore
Georgia Evans
Ilana Thurgood
Isaac Thurgood
Isabelle
Joanne Williams
Kayleigh Evans
Maddy Baker
Millie Blakemore
Niamh  Mullan
Poppy Jones ?
Olivia Kelleman
Olivia Hiscock
Tom Williams

Monday - 15/04/13

am
I did an easy 26 minutes.

pm
I did the Victoria Avenue - Royal OAk loop in approx 50 minutes. I was still feeling a bit leggy (from Saturday??). I ran up Royal Oak hill quite well though

Sunday - 14/04/13

am
I did the Frenchay 10K at an easy pace in about 51:30.

I saw Dave Goodall at then end and had a chat.

Saturday - 13/04/2013

am
I did the Newport Park Run fast. It was a cool morning, slightly overcast not too much breeze. I planned to do this hard even though I had a massage yesterday. There were quite a few familiar faces today:

My time on my own watch was 20:47 - I didn't time the splits. Darryn was in front of me and pulled away. I overtook Tom Williams at about 800 metres! I overtook Mike Thurgood at about 3K.

Others there were Freya Williams and her mum (who did her first event) - Gareth Knight came 51st (no bar code). Cheyenne and Victoria were there - as were Gareth Jones, Phoebe ? (Marshall?) Richard Parcell, Howard Attwood, Nick Pringle etc. Ruth was a marshalling volunteer this week. It looks like Phoebe is being coached by Darryn. Andrew Dawe - was he there?

Friday - 12/04/2013

am
I did an easy 25 minutes. The Victoria Avenue loop culminating with some hill strides up through the park and on to Beechfield Avenue.

I then had a massage with Richard Imm.

Thursday - 11/04/2013

am
I went to University library. I then drove down to Roath Lake and did a lap of the lake and a couple of small laps of the garden.

pm
I did a speedwork session on the road on a wet evening and then a second session during the club championships day 2 - which Holly competed in.

Holly ran in the 1500 metres, Phoebe Marshall was also running and it was a great race. Phoebe's Mum is called Phillipa. She lives in Blackwood way and works near Cardiff Gate for the Baccalaureate.

my session
150, 250, 350, 350, 250, 150. (1.5m, 2.5m, 3.5m, 3.5m, 2.5m, 1.5m)

my splits
8:00 warm up
37; 1:30; 1:07; 2:28; 1:32; :29; 1:33; 3:29; 1:02; 2:28;
9:35

The squad was:

Adi Kaplan
Dave Proffitt
Ellie Robinson
Emma Salvi
Holly Dawe

squad splits

33; 3:48; 1:04; 2:52; 1:30; 5:29; 1:28; 1:03; 2:43; 1:00; 4:41; 

Wednesday - 10/04/2013

am
I did an easy 28 minutes. Cemetery main gate out and back.

pm
I did an easy 91 minutes. The St Julian's grassy slope, Caerleon footpaths, Sainsbury's etc. loop

Tuesday - 09/04/2013

am
I did an easy 21 minutes. I ran out to the cemetery main gate via Beechwood Park. On the way back I was caught a bit short and headed straight down Gibbs Road and home

pm
It was a cold evening at Newport Stadium. It was the club championships, evening (1) tonight - I did a training session on the industrial estate before the champs started.

my session was 3 * 700 and 3 * 300 (7m, 7m) and (3m) recoveries.

my splits: (on the road)
10:00 w/u
3:31; 6:59; 3:28; 7:00; 3:23; 6:59; 1:33; 2:59; 1:27; 2:58; 1:30
6:16 cool down

There were two kids 800 metres races.

In the girls race Freya went off a bit quick.

Rough times were as follows

Dave Proffitt n/a

Lisa Scarfi 2:50

Charlotte Freegard 2:51

Amy Little          2:55
Holly Dawe 3:00
Freya Williams 3:03
Olivia Hiscock 3:03
Ilana Thurgood 3:13
Isaac Thurgood 2:41
Jackson      2:45
Seff Davies 2:52
Tom Williams 2:53

Ben Davies 3:11

Monday - 08/04/2013

am
I did an easy 24 minutes. To the Christchurch Road summit and back

pm
I did a weaving route through Caerleon Village. I cut through the alley at the top of Beechwood Road, down the paths through the woods out on Caerleon Road. took a winding route through the village then back home via Old Hill. I was out for 48 minutes.

Sunday - 07/04/2013

am
I did the Chedworth 10 mile trail race. I ran it easily. I met a guy called Tom from Almost Athletes who was great company. It's his 19th Birthday soon. It was a great day for it. Good weather - a bit chilly on the ridge but warmer in the woods and valleys.I think I ran it in about 1:26:55. The river crossing was cold for sure.

Saturday - 06/04/2013

am
I did the Newport Park Run at an easy pace but found that my easy pace was picking up. I had to concentrate hard just to rein in the pace to save energy for tomorrow's Chedworth trail race.

splits
05:31 - 5:31
10:07 - 4:35
15:03 - 4:55
19:28 - 4:24
25:09 - 5:41

Friday - 05/04/2013

am
I did an easy 26 minutes - the motorway bridge out and back.


am
I did an easy 26 minutes - the motorway bridge out and back.

Thursday - 04/04/2013

pm
On a very cold evening at Newport stadium.

3 * 3 * 150 (90s, 5m)

splits
27:03 warm up
27; 1:38; 30; 1:12; 28; 6:30
28; 1:22; 28; 1:31; 25; 7:41
28; 1:26; 29; 1:53; 27;

cool down

squad
Dave Proffitt
Jackson
Seff Davies
Holly Dawe - 2 sets

Wednesday - 04/04/2013

am
I did an easy 24 minutes and felt quite good

pm
I did an easy 35 minutes and felt quite tired! I did strides up Beechwood PArk to finish.

Tuesday - 02/04/2013

am
I did an easy 25 minutes. Feeling yesterday's race in my legs.

pm
I did 5 * 400 + 5 * 80 on the industrial estate. Felt fairly good considering yesterday's race.

splits
9:57 warm up
1:55; 2:58; 2:00; 2:58; 1:54; 2:59; 1:51; 2:59; 1:58; 2:59;
0:20; 0:50; 0:20; 0:52; 0:20; 0:55; 0:21; 1:00; 12:99 (short run) cool down.

Squad

Charlotte Freegard
Dave Proffitt
Edward O'Keefe
Freya Williams
George
Lisa Scarfi
Seff Davies

The squad did the same session. Except for Lisa and Charlotte who did 3 * 400 + 2 * 200

This was a really good session. The runners showed good running style. 

Monday - 01/04/2013

i did the Bampton to Tiverton 7.2 ish with Tyrone. My time was 50.45, slower than in previous years. It was an early Easter this year and it was very cold in Bampton. 1C bit feels like minus 6 with wind chill.

Considering the time of year , the conditions and the fact that my endurance training was interrupted by indoor champs this was not too bad. Only 100 runners this year which is a bit sad.

Sunday - 31/03/2013

I did an easy run. Victoria Avenue, Beechwood Ave loop. My legs felt a bit tired. I had done a short gym ball session before the run!

I saw Dave Fry half way down Victoria Avenue and stopped for a chat.

Saturday - 30/03/2013

I did the Newport Park Run on a cold morning.

Friday - 29/03/13

I did an easy 33 minutes out and back to the Greyhound via Beechwood Park. Had to come out of the small gate as it was after dusk. 5.09k

Thursday - 28/03/13

am
I did an easy 23 minutes - to the motorway bridge and back via Beechwood House loop.

pm
a very cold evening at Newport Stadium

session
7 * 200 (3, 2, 1, 3, 2, 1) + 4 * 60

my splits
16:27 warm up
41, 3:00; 41; 2:00; 40; 1:00; 41; 3:00; 40; 2:00; 41; 1:00; 41; 4:44; 14; 1:02; 15; 1:11; 13; 1:05; 12; 7:03 cool down

The squad then did
7 * 200 (3, 2, 1, 3, 2, 1) + 3 * 60

squad

Dave Proffitt
Freya Williams
Isabelle
Millie Blakemore
Niamh  Mullan
Seff Davies
Tom Williams

Wednesday - 27/03/13

am
I did an easy 23 minutes. I dropped my keys on the way to the park and ran back retracing my steps, found them on Beechfield Road. Turned again and with zipped up pocket did the out and back to Christchurch summit.

pm
I did an easy 45 minutes. I did a short Manchester Street loop via Somerton and Farmwood Close.

Tuesday - 26/03/13

am
I did an easy 10 minutes - fetched that car from the Greyhound

pm
A cold night at Newport Stadium
4 * 400 + 4 * 100
I did mine on the road before coaching

splits
10:03 warm up
3:01; 2:59; 3:02; 2:54; 3:08; 2:59; 3:02; 2:58; 28; 1:36; 26; 1:29; 24; 1:29; 32; 3:33


Squad
Dave Proffitt
Edward O'Keefe
Ilana Thurgood
Isaac Thurgood
Isabelle
Jackson (Mark & Tanya)
Millie Blakemore
Niamh  Mullan
Olivia Hiscock

Sunday - 24/03/13

I did the 5k cross country at Lasarte and had a good run. Passed Alan Newman but couldn't get past a group of Spaniards in front of me.

Saturday - 23/03/13

I did the M55 1500. I beat a less than fully fit Alan Newman. I did 5:42 so that was a bit disappointing

Friday - 22/03/13

I did an easy run around San Sebastian. Garmin played up a bit, it rained. I was accosted by Satu on the sea front with her cousin and daughter.

I got cramp in my left calf later - I'm convinced it was due to dehydration.

Tuesday - 19/03/13

I did the 3000 metres indoors at EVACI 2013 San Sebastian. I was in the same (slow) race as Alan Newman. I tracked him for maybe 2k before pushing on. My splits were 3:51; 3:59; 3:52 total 11:42.12.

There was hassle with insufficient lap counters and I had to get two corrections done before my result was correct.

Alan was DQed for running off the track!

I forgot my accreditation confirmation slip!

Monday -18/03/13

Walk to Anoeta to register. Queuing chaos. Travelled back to Ondarra Pension with Kay and then ran up to the stadium complex again to register. Two hour queue.

add about 1.5 km to Garmin it has been playing up. It didn't find a satellite until I had got to the old town.. It also threw a wobbillee earlier in the week and I had to factory reset it.

Sunday - 17/03/13

Fly from Heathrow to Bilbao, coach to San Sebastian

Saturday - 16/03/13

I did the Newport Park Run at an easy pace prior to taking Maisie to the kennels

Friday - 15/03/13

am
I did an easy 28 minutes in the rain. The Christchurch cemetery loop via Beechwood Park.

At 1pm I had a maintenance massage from Richard Imm.

Thursday - 14/03/13

am
I did an easy 28 minutes - the cemetary loop via Beechwood Park

pm
a cold evening at Newport Stadium but the wind had changed from the north to the south west so it was not as bitterly cold.

session
80, 120, 160, 120, 80

my splits
14; 4:13; 21; 4:04; 29; 3:47; 21; 5:48; 15

squad

Adi Kaplan
Anna Orford-Morgan
Anna Jarrett
Ben Davies
Brianne Fear
Dave Proffitt
Ellie Robinson
Emily (with Isobel)
Emma Salvi
Georgia Evans
Georgia Twist
Holly Dawe
Isabel (new)
Kayleigh Evans
Luke - Emma's Brother
Millie Blakemore

Wednesday - 13/03/13

am
I did an easy 22 minutes. The Christchurch Road summit out and back

pm
I did an easy 60 minutes though I did put in one of two strong striding patches, particularly on the gradual downhill (e.g. Fairoak Avenue).

Tuesday - 12/03/13

am
I did an easy 23 minutes.

pm
Very cold night at Newport Stadium

200, 300, 300, 200

warm up = 28:37

36; 4:41; 62; 8:00; 61; 4:20; 39

cool down 7:23

Squad

Amy Little
Anna Jarrett
Charlotte Freegard
Dave Proffitt
Ebony Hayward
Edward O'Keefe
Georgia Evans
Ilana Thurgood
Isaac Thurgood
Isabelle
Isabel (new)
Kayleigh Evans
Maddy Baker
Millie Blakemore
Molly Clayden
Niamh  Mullan
Olivia Kelleman
Seff Davies

Monday - 11/03/13

I did the Manchester Street Farmwood close short loop via Somerton. I added a Whitstone Road, Beechfield Road small loop to make it up to 44 minutes. I put in some pacey bits Fartlek style.

Sunday - 10/02/11

I did an easy 60 minutes the Manchester Street Royal Oak loop via Somerton

Saturday - 09/03/13

am
I did the Coventry Park Run in a new PB for the course (yet to be confirmed)

I was boxed a bit at the start ... and stopped a few metres from the finish line (novice error) but ran well. Looking good for the 3000m in San Sebastian

Thursday - 07/03/13

am
I did an easy 27 minutes. The Beechwood Park, motorway bridge out and back. Quite tired.

pm
on what turned out to be a very wet night at Newport Stadium I did an Oregon session and then 7 * 200 (3, 2, 1, 3, 2, 1) with the squad. I took them easy!

splits
21:00 warm up & Oregons
38; 3:00; 45; 2:01; 43; 1:01; 47; 3:07; 46; 2:00; 46;1:00; 42

squad

Dave Proffitt
Ellie Robinson
Freya Williams
Georgia Evans
Kayleigh Evans
Seff Davies

Wednesday - 06/03/13

am
I did an easy 25 minutes - the out and back to the Christchurch Road motorway bridge via Beechwood Park.

pm
I did an easy 86 minutes. It was easier than last week too!

Hove Avenue, the grassy slope towards the St Julian's pub, Caerleon footpaths to Albany Street, Town bridge, Conway Road, Bleheim Street, Beechwood Par loop. 12.26k.

Tuesday - 05/03/13

am
I did an easy 25 minutes

pm
 not so chilly night at Newport Stadium.

I did 3 * 700 + 1 * 300 (5m, 5m) on the track after warming up outside.

my splits
w/u 24:30
3:04; 5:00; 2:55; 5:00; 2:49; 5:00 63
cool down : 5:00

squad
Amy Little

Anna Jarrett
Ben Davies
Brianne Fear
Charlotte Freegard
Dave Proffitt
Freya Williams - tired
Georgia Twist - knee & shoulder
Isabelle (new)
Lisa Scarfi
Millie Blakemore
Molly Clayden
Niamh  Mullan
Olivia Hiscock - runing well
Tom Williams - tired

Monday - 04/03/13

am
I did an easy 22 minutes from the University campus

pm
I did an easy 66 minutes. The Manchester Road, Conway Road, Aberthaw Road, Royal Oak loop.

Sunday - 03/03/13

am
I did an easy 45 minutes from 14 locks - just me and Darryn. We did see Gwyn and Cynthia and Dave Griffiths while we were there.

Saturday - 02/03/13

am
I did the Newport Park Run fast.

I warmed up properly. The race was on the old course. The surface was great. I did 21:14 which was three seconds outside of my PB for the course.

pm
I did the Gwent League at Brecon (Penylan). I was a bit tired and stiff to start but I wound it up and it felt good. I passed Gareth Knight and he held on to me, we finished 200 and 201.

Friday - 01/03/2013

am
I did an easy 22 minutes - via Beechwood Park to Christchurch Road summit and back.

Thursday - 28/02/13

am
I did an easy 22 minutes

pm
cold breezy night at Newport stadium I trained with the squad

session

5 * 400 (100 FR, 300 Fast; 150FR/250F; 200FR/200F; 250FR/150F, 300FR/100F)

splits

26 mins warm up

1:32; 6:30; 1:31; 3:52; 1:28; 4:10; 1:37; 2:46; 1:31; 8:32 (cool down)

squad

Anna Orford-Morgan

Anna Jarrett

Ben Davies

Brianne Fear

Dave Proffitt

Ellie Robinson

Emma Salvi

Freya Williams

Georgia Evans

Georgia Twist

Holly Dawe

Kayleigh Evans

Luke Salvi

Millie Blakemore

Poppy

Olivia Kelleman

Seff Davies

Tamzin (with Emma S)

Tom Williams

Wednesday - 27/02/12

am
I did an easy 21 minutes. To the Christchurch Road crest telegraph pole and back.

pm
... tba

Tuesday - 26/02/13

am
I did an easy 30 minutes. Out to the Greyhound and back via Beechwood Park.

pm
On a very chilly night I did 2000m on the industrial estate followed by 2 * 700 + 3 * 125

splits
9:55 w/u
10:00; 4:58; 3:03; 4:00; 2:58; 5:00; 29; 3:00; 27; 3:00; 27

The squad session - kids did 1200 followed by 2 * 700 and 3 * 125. The older ones did 1600 followed by the same.

squad

Amy Little
Anna Jarrett
Ben Davies
Charlotte Freegard
Dave Proffitt
Freya Williams
Georgia Evans
Georgia Twist
Ilana Thurgood
Isaac Thurgood
Isabelle
Kayleigh Evans
Maddy Baker
Millie Blakemore
Niamh  Mullan
Olivia Kelleman
Olivia Hiscock

Sunday - 24/02/13

am
I did the Weston Tough 10 easily and it felt good. I met Mike Garrett and his daughter Sarah Garrett (Bittern Runners).

Young Callum washed my car in Victoria Park.

The mile split times below are consistent with last weeks Llanelli 10 mile with 2 minutes being lost on each encounter with the steep hill.


1 08:19 8:19 -002
2 16:38 8:19 -002
3 24:38 8:00 -014
4 35:21 10:43 +132
5 43:28 8:07 +134
6 51:32 8:04 +138
7 60:36 9:04 +151
8 70:41 10:05 +273
9 78:23 7:42 +232
10 85:42 7:19 +192

1st 5K 43:28 +134
2nd 5K 42:14 +058

Total 85:42 +192

Saturday - 23/02/13

am
I did the Newport Park Run, started easy then increased my pace up to steady.

06:19 - 6:19
11:04 - 4:45e
15:49 - 4:45
21:00 - 5:10
25:56 - 4:56 TBC

Friday - 22/02/13

am
I did an easy 32 minutes out to the Greyhound and back via Beechwood Park. It was exactly 5km (according to Garmin)

pm
Maintenance Massage

Left calf and shoulder were the main issues but nothing serious.

Thursday - 21/02/13

am
I did an easy 28 minutes

pm
scheduled session
150, 250, 350, 450, 350, 250, 150 (equal distance jog)

my splits
warm up: 18:47
27; 2:06; 58; 3:24; 1:19; 3:33; 1:49; 5:15; 1:18; 4:7; 1:00; 3:34; 30; 2:27

squad splits (me cruising at the back with Ebony and Olivia)
36; 2:34; 1:14; 4:25; 1:54; 7:11; 2:29; 6:39; 1:59; 5:17; 1:15; 3:43; 40; 5:10

squad

Adi Kaplan
Ben Davies
Dave Proffitt
Ebony Hayward
Ellie Robinson
Emma Salvi
Georgia Evans
Holly Dawe
Jackson (Mark & Tanya)
Kayleigh Evans
Millie Blakemore
Olivia Kelleman

Wednesday - 20/02/13

pm
I did an easy long run. I decide to change the route and went down Beaufort, along into Caerleon, left after the Priory and used the footpaths to Roman Reach. Back to Old Hill via the little Caerleon village road and home. I was out for 77 minutes

Tuesday - 19/02/13

am
I did an easy 25 minutes

pm
my session was 4 * 1 mile, 3 mins recovery. I did these on the industrial estate near to the track. It is one mile roughly from Bisley main gate doing almost a full circuit clockwise back round to the Caswell turn.

splits
warm up = 9:59
8:23; 2:58; 8:43; 2:58; 9:13; 2:57; 8:50
cool down = 8 mins approx

Squad session
3 * 7 minutes plus 3 minutes recovery on the track then 4 * 50 Technique strides

Squad

Amy Little
Anna Jarrett
Ben
Brianne Fear
Charlotte Freegard
Dave Proffitt
Ebony
Freya Williams
Georgia Twist
Ilana Thurgood
Isaac Thurgood
Isabelle
Kayleigh
Lisa Scarfi
Maddy
Millie Blakemore
Nia (Duke of Edinburgh)
Niamh  Mullan
Poppy
Olivia Kelleman
Olivia Hiscock
Seff Davies
Tom Williams

 

Monday - 18/02/13

am
I did an Easy 25 minutes from the Uni Campus. I managed to fit my bag into locker 47! I missed a right turn and my run turned into an out and back - which was OK.

pm
Got back from University late so no rest. Out on a longish run. I extended my hour course by going down St Julian's Road, down to William's old street. Across to Chepstow Road, along Conway Road and into Somerton. Missed the path which would lead to Aberthaw Road so popped up on to Chepstow Road again and finished via Royal Oak Hill. A little bit of an aching left hip but not too bad.!

Sunday - 17/02/2013

I did the Llanelli 10 mile with Tyrone. At 9am it was a nice morning. It was a sunny day but by the time the race started the wind had picked up and the second half of the race was largely into a very strong wind.

Min	Sec	Mile Splits
8	21	8	21
16	40	8	19
24	52	8	12
33	9	8	17
41	14	8	5
49	14	8	0
58	5	8	51
66	8	8	3
74	31	8	23
82	30	7	59

Saturday - 16/02/2013

am
I did the Newport Park Run easily in approx 27:52

Thursday - 14/02/13

pm
I did 10 * 200 + 1 * 400

splits
(warm up: 19:10)
45; 1:00; 43; 1:00; 42; 1:00; 43; 1:00; 44; 1:00; 44; 1:00; 44; 1:00; 44; 1:00; 46; 1:00; 44; 1:00; 1:34

I have a tight and sore left calf

squad

Adi Kaplan
Ben
Brianne Fear
Dave Proffitt
Edward (Jackson's friend)
Freya Williams - growingpains (shin)
Georgia Evans - had a bug
Holly Dawe
Jackson's Dad (Mark)
Jackson (Mark & Tanya)
Kayleigh Evans
Millie Blakemore
Seff Davies

Wednesday - 13/02/12

am
I did an easy 22 minutes. This was the morning that I was barked at, in the park, by a medium to large sized young female dog. I threatened to kick the dog and the owner said "you can kick her if you like". As I carried on I could see the dog getting told off. By the time I got near to home I was feeling really bad so I jogged back to the park and apologised to the lady owner. It was a horrible thing that I had said. The dog - "Rosie" was a rescue dog from the RSPCA who may have been spooked by my yellow jacket. Anyway - we had a nice chat and all three of us departed feeling much better for our understanding of the situation.

pm
I did an easy 65 minutes. A variation of the usual river side run, finishing at the base of Beechwood Road and doing strides up the hill.

Tuesday - 12/02/13

am
I did an easy 30 minutes - out to the Greyhound and back via Beechwood Park

pm
A chilly but dry evening.

(2000), 1600, 1200, 800, 400, 200 (5m, 4m, 3m, 2m, 1m)

my splits
(warm up - 9:59); 10:20; 4:58; 8:20; 3:58; 6:15; 2:58; 3:56; 1:57; 2:14; 57; 57; (2:55 - warm down)

I did this session on the industrial estate. I felt very good.

I also did a 200 with the kids, 5 * 60 FRS and a cool down lap

squad

Cheyenne (cara's sister)
Dave Proffitt
Edward O'Keefe
Freya Williams
Georgia Evans
Kayleigh Evans
Olivia Kelleman
Olivia Hiscock
Seff Davies

Edward did the full set. Olivia K had a cold but her ankle was a bit better. It's half term week so numbers were a bit low.

Monday - 11/02/12

I did the Manchester Street, Royal Oak Loop the climb out of Maindee was a real struggle. Jog/walk time. It took 64 mintes to do the loop which is probably about 5 minutes too long.

Sunday - 09/02/13

On a very wet evening I did the Manchester Street, Royal Oak loop in around 58 minutes.

Saturday - 08/02/13

I did the Gwent League at Bath University. There was just me and Darryn in the Senior race. Kayleigh and Ilana ran in the novices, Isaac was in the U13s, Bethan and Jack also ran. Darryn posted on Facebook about it thus...


Well done to all Newport Harriers at today's Gwent League Cross-Country in Bath. Hannah Stephenson turned 9 last month and made her competitive debut. 59-year-old Dave Proffitt gained his best position of the season. In between we had Euan Lee, Ben Davies, Theo Evans-Powell, Ilana Thurgood, Kayleigh Evans, Isaac Thurgood, Jack Fear and Bethan Jackson. Plus thanks to intrepid parents who got them there and cheered the team on.

Thursday - 07/02/13

pm
On a damp drizzly night at Newport Stadium

Planned
6 * 300 (175 Fast Relaxed, 125 fast)

we shortened it to 5 reps

Squad

Dave Proffitt
Ellie
Holly Dawe
Jackson
Kayleigh - Racing on Saturday
Poppy
Olivia Kelleman - Trouble with ankles


splits
1:17; 4:38; 1:14; 4:39; 1:10; 4:44; 1:11; 4:21; 1:11

Thursday - 07/02/13

Wednesday - 06/02/13

am
I did an easy 23 minutes

pm
I did the Manchester Street, Royal Oak hill loop in an easy 57 minutes. I found the climb out of Maindee on Chepstow Road very tough and was reduced to jog/walk near the top of the incline. Finished strongly on Christchurch Hill - concentrating on keeping good running form.

Tuesday - 05/02/13

am
I did an easy 24 minutes and felt good

pm
I did 20 laps (500 easy, 300 fast) but on the road - timed with my Garmin.

The squad did a similar session with varying numbers of laps. Lisa did the full 20!

squad

Amy Little
Anna Jarrett
Brianne Fear
Charlotte Freegard
Dave Proffitt
Freya Williams
Isabelle
Kayleigh
Lisa Scarfi
Maddy
Molly Clayden
Nia (Duke of Edinburgh)
Niamh  Mullan
Poppy
Olivia Kelleman
Olivia Hiscock
Seff Davies

Monday - 04/02/2013

am
I did an easy 25 minutes from the University Campus

pm
I did an easy 59 minutes from home into Maindee, a zig zag route down from Victoria Avenue, Summerhill, Fairoak, Bristol St, Manchester St., back on to Chepstow road and up to the Royal Oak. I was tired and struggled on the climb up Chepstow Road particularly close to the Farmwood Close turn. Maybe a bit of dehydration I thought. Finished OK though, a decent climb up to the Greyhound and tried to focus on style on the last climb up Christchurch Road.

Sunday - 03/02/13

I did the Welsh Masters Indoors 1500. There were 7 in the race.

Phil Crane
David Oxland
Lawrence xxx (Pembs)
Claire Beatty (Dad TJ) fro Les Croupier
David Proffitt
Barry Roberts

I did 5:39.94. I tried to run as even a pace as possible it took a while for me to pass Barry. Claire was well in front so it was a question of running my own race.

Saturday - 02/02/13

am
I did the Newport Park Run. Very easily! Kayleigh was one place in front of me. Due to vast quantities of mud we ran a new three lap course.

Thursday - 31/01/13

am
I did an easy 23 minutes

pm
chilly evening at the stadium.

session (2 *) 4 * 125

I did 1 set fast and 1 set easy

23; 4:09; 23; 4:31; 23; 4:17; 22; 4:55
29; 4:41; 25; 4:21; 28; 4:04; 25

squad

Adi Kaplan
Ben
Cara
Charlotte Freegard
Dave Proffitt
Edward (Jackson's friend)
Ellie
Emma Salvi
Holly Dawe
Jackson's Dad (Mark)
Jackson (Mark & Tanya)
Kayleigh
Luke - Emma's Brother
Maddy
Millie Blakemore
Seff Davies

Wednesday - 30/01/13

am
I did an easy 24 minutes out and back.

pm
I did an easy 65 minutes to the bottom of Beechwood Road and then did some strides up the hill.

Tuesday - 29/01/13

am
I did an easy 24 minutes

pm
I did 4 * 1500 with 4 min jog rec. It was wild and windy tonight.

Squad session - 4 * 500 + 4 * 60 FRS

squad

Amy Little
Charlotte Freegard
Dave Proffitt
Kayleigh
Lisa Scarfi
Maddy

Monday - 28/01/12

am
I did an easy 30 minutes from Cardiff Met campus.

pm
I did the Victora Avenue, Royal Oak loop on a blustery evening in 50 minutes easy.

Sunday - 27/01/13

I did the Lliswerry 8 mile. It was run in reverse this year. It was very breezy but the rain stayed off until after the finish of the race. I set of easily and cruised for 6.5 miles before winding up the last mile and a half. My quads felt a bit tight but other than that everything is going well.
 I have lost about 7lbs in less than three weeks by following the Slimming World diet so that must help.

Saturday - 26/01/13

am
I ran from home to the Cinema after my plans to do the Park Run were scuppered by a flat battery!

pm
I ran back from the Cinema to home.

Friday - 25/01/13

I did five times round the block at an easy pace. It was with slushy snow underfoot and a bit of ice here and there.

29 and a half minutes to do 4.16km

Thursday - 24/01/13

am
I did an easy 30 minutes - the cemetery main gate loop.

pm
I was supposed to do 2 * 350, 2 * 250, 2 * 150.

The track was closed due to snow and ice. I tried to do it using a Garmin workout in the dark in the park. I messed up the timing. I paused the timer rather than hit the lap button and it all went awry from there. At least I did a few strides in the snow and ice!

Wednesday - 23/01/13

am
I did an easy 23 minutes in the snow - feeling good!

pm
I did the victoria avenue, Royal oak loop - still some snow about - particularly on the high ground! Feeling good - lost 5 lbs in the last couple of weeks that has to help!

Tuesday - 22/01/13

am
I did an easy 23 minutes. To the Christchurch Road summit

pm
I did 3 sets of 6 * 40 seconds on Beechwood Road hill with a 30 second walk back recovery and 5 mins between sets (enough time to get back to the bottom).

5.19k

splits (as measured by Garmin)

Summary	43:26.8	5.19	8:22
1	9:14.4	1.42	6:30
2	:40.0	0.13	5:11
3	:30.0	0.04	13:33
4	:40.0	0.10	6:25
5	:30.0	0.03	15:23
6	:40.0	0.11	5:56
7	:30.0	0.04	13:36
8	:40.0	0.11	6:07
9	:30.0	0.04	12:52
10	:40.0	0.10	6:30
11	:30.0	0.03	14:49
12	:40.0	0.05	13:53
13	:30.0	0.03	14:50
14	4:30.0	0.42	10:43
15	:40.0	0.11	6:18
16	:30.0	0.03	15:18
17	:40.0	0.10	6:44
18	:30.0	0.03	17:46
19	:40.0	0.10	6:45
20	:30.0	0.03	15:37
21	:40.0	0.11	6:15
22	:30.0	0.04	13:34
23	:40.0	0.10	6:41
24	:30.0	0.04	12:58
25	:40.0	0.10	6:45
26	:30.0	0.04	12:11
27	4:30.0	0.48	9:24
28	:40.0	0.10	6:25
29	:30.0	0.03	17:00
30	:40.0	0.10	6:44
31	:30.0	0.03	18:26
32	:40.0	0.10	6:52
33	:30.0	0.04	13:53
34	:40.0	0.10	6:39
35	:30.0	0.04	13:43
36	:40.0	0.09	7:18
37	:30.0	0.03	14:33
38	:40.0	0.10	6:49
39	:30.0	0.03	15:44
40	4:12.4	0.45	9:24