Auckland 2015 Marathon Training

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" rowspan="2" width=210 BGCOLOR="#111111" TEXT="#F7F7FF"> <div> <A HREF="id259.htm" TARGET="_top" TITLE="RUNNING, MARATHONS SPORTS"><U><B>BACK TO RUNNING MAIN PAGE</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="index.htm" TARGET="_top" TITLE="MAIN HOME"><U><B>MAIN HOME</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id42.htm" TARGET="_top" TITLE="About me"><U><B>ABOUT ME,</B></U></A></div> <div> <A HREF="id42.htm" TARGET="_top" TITLE="About me"><U><B>MY HOBBIES & GOD</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="mailto:bionicrunner1971@gmail.com " TARGET="_top" 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TITLE="Rotorua 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id287.htm" TARGET="_top" TITLE="Rotorua 2016 Marathon Training"><U><B>APRIL 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id290.htm" TARGET="_top" TITLE="Cambodia 2016 Marathon Training"><U><B>CAMBODIA</B></U></A></div> <div> <A HREF="id290.htm" TARGET="_top" TITLE="Cambodia 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id290.htm" TARGET="_top" TITLE="Cambodia 2016 Marathon Training"><U><B>AUGUST 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id293.htm" TARGET="_top" TITLE="Australia 2016 Marathon Training"><U><B>AUSTRALIA</B></U></A></div> <div> <A HREF="id293.htm" TARGET="_top" TITLE="Australia 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id293.htm" TARGET="_top" TITLE="Australia 2016 Marathon Training"><U><B>SEPT 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id294.htm" TARGET="_top" TITLE="Auckland no.2 2016 Marathon Training"><U><B>AUCKLAND (no.2)</B></U></A></div> <div> <A HREF="id294.htm" TARGET="_top" TITLE="Auckland no.2 2016 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id294.htm" TARGET="_top" TITLE="Auckland no.2 2016 Marathon Training"><U><B>NOV 2016</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id322.htm" TARGET="_top" TITLE="NEW YORK 2017 Marathon Training"><U><B>NEW YORK USA</B></U></A></div> <div> <A HREF="id322.htm" TARGET="_top" TITLE="NEW YORK 2017 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id322.htm" TARGET="_top" TITLE="NEW YORK 2017 Marathon Training"><U><B>NOV 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--------------------------</B></FONT></div> <div> <A HREF="id327.htm" TARGET="_top" TITLE="TAUPO 2018 Marathon Training"><U><B>TAUPO</B></U></A></div> <div> <A HREF="id327.htm" TARGET="_top" TITLE="TAUPO 2018 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id327.htm" TARGET="_top" TITLE="TAUPO 2018 Marathon Training"><U><B>AUGUST 2018</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id329.htm" TARGET="_top" TITLE="AUCKLAND 2018 Marathon Training"><U><B>AUCKLAND (no.3)</B></U></A></div> <div> <A HREF="id329.htm" TARGET="_top" TITLE="AUCKLAND 2018 Marathon Training"><U><B>MARATHON</B></U></A></div> <div> <A HREF="id329.htm" TARGET="_top" TITLE="AUCKLAND 2018 Marathon Training"><U><B>OCT 2018</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> <div> <A HREF="id289.htm" TARGET="_top" TITLE="HOW LONG TO RECOVER"><U><B>How long to recover from a Marathon</B></U></A></div> <div> <B>  </B><FONT SIZE="4" COLOR="#FF0000" FACE="Arial" ><B> --------------------------</B></FONT></div> </td> <td valign="top" colspan=2 height=82 BGCOLOR="#111111" TEXT="#F7F7FF"> <div> <B><U>AUCKLAND, NEW ZEALAND - NOVEMBER 2015 - TRAINING & MARATHON</U></B></div> <bR> <div> </div> </td> </tr><tr> <td valign="top" height=398 colspan=2 BGCOLOR="#262626" TEXT="#F7F7FF"> <div> <A HREF="mailto:bionicrunner1971@gmail.com" TARGET="_top" TITLE="mailto:bionicrunner1971@gmail.com"><U>Email = bionicrunner1971@gmail.com</U></A></div> <bR> <div> <B><U>AUCKLAND MARATHON TRAINING - 1st November 2015</U></B></div> <bR> <div> <B><IMG SRC="984df290.jpg" border=0 width="223" height="297" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"> </B><B><IMG SRC="9808d2a0.jpg" border=0 width="397" height="298" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"> </B><B><IMG SRC="982c32b0.jpg" border=0 width="195" height="299" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> Well I completed my first ever full marathon at the age of 44 years old having taken up long distance running just 8 months beforehand. I managed it in a time of 4 hours 1 minute 11 seconds which to be honest was a bit of a disappointment but I know exactly where I went wrong. However, I ran non stop without a standing or walking break to prove the body can run non-stop during a marathon and prove some people wrong that told me I would need some walking breaks. See my report below.</div> <div>  </div> <bR> <div> It has been a long hard road full of injuries, most of which were avoidable but being a novice, and forgetting my age, made mistake after mistake so thought I may pass on some of what I learnt here.</div> <div>  </div> <bR> <div> I had a number of runners knee problems when I first started due to not training correctly and not fully understanding what the body can and can’t do once you get a bit older and into you 40’s.</div> <div>  </div> <bR> <div> There is real proper science behind running and although I don’t normally follow these sorts of things, to preserve the body long term I have had to follow a few of them but discarded other things which seem over the top. Some works for one person and others for another.</div> <div>  </div> <bR> <div> The First Runs</div> <div> First up I ran home a few times and was absolutely shattered. I tried my hand at a 10km beach run after doing 3 run homes from work and felt pretty good.</div> <div>  </div> <bR> <div> Orewa Quarter Marathon</div> <div> My wife then saw that there was an Orewa Quarter and Half Marathon going on the following week and suggested I enter it. Man was it hard. I was drawn into the false sense of security having run 10km the week before. If finished it but the in the afternoon had a big energy crash which lasted for about half the week. My introduction to the body shutting itself down after over exertion.</div> <div>  </div> <bR> <div> Rotorua Half Marathon</div> <div> Next up I decided to enter the Half Marathon at Rotorua. I had seriously poor build up training as you can see from my records below and the week before I ran, I couldn't even walk! I was on crutches with serious runners knee again. However, I had booked an expensive hotel and paid for the run so I was going to do it.</div> <div>  </div> <bR> <div> I brought the special flexi tape to tape up my knees, bandaged them, brought myself a pair of proper running shoes and hit the course. After a few km's, I felt good and ran off the pain and completed the race without any walking in 1.53.17. The joy of completing it was quite overwhelming and quite tearful for me which was a surprise but I liked the feeling of completing something I never thought I would.</div> <div>  </div> <bR> <div> I spent 3 months recovering from bad knees however and used the time between this and the Auckland Marathon training to build an award winning VW Beetle Hot Rod which would go on to win the biggest New Zealand Hot Rod Show possible so worth the running downtime :-)</div> <div>  </div> <bR> <div> Auckland Marathon Training Starts Here</div> <div> I started to train for the full Auckland Marathon 3 months after the half marathon I had run it and decided it was a good opportunity to run for World Vision. I had looked at running for them the first year they started being involved in the Auckland Marathon but despite good intentions, kept chickening out as it seemed to much training, effort, commitment etc etc etc. All things I am good at but maybe not the right time or just to damn scary to do.</div> <div>  </div> <bR> <div> I started from scratch and read a few blogs and websites about training and most people recommend something called the Fartlek  training including the Auckland Marathon training guide. However, this all seemed a bit to much for what I wanted to do so took on aspects of all sorts of plans and ways to eat and did my own thing - not uncommon for me!</div> <div>  </div> <bR> <div> I started off small distances and built them up over the weeks with a set plan. As usual I record and log everything to look back on which is a very good idea to do. Helps with future planning and where things went wrong if you want to do it again.</div> <div>  </div> <bR> <div> North Shore Half Marathon & Devonport 25km Classic as part of increased training</div> <div> I added in a Half Marathon on the North Shore which I completed in pouring rain and was thoroughly miserable but beat my Rotorua time and got 1.52.50. Next up I did the Devonport Classic as part of my increased training and did that in 2.11.12.</div> <div>  </div> <bR> <div> By now I was flying and 3 weeks later I ran 32km (actually 31km and walked the last km)</div> <div>  </div> <bR> <div> I felt super fit at this point and set my goal on breaking the 4 hours time at the marathon with a hopeful 3.45 if I was lucky.</div> <div>  </div> <bR> <div> The night before I kitted out my Toyota Previa people carrier with a bed, supplies and makeshift toilet (yogurt tub!) and parked in the Devonport ferry terminal carpark at the start so had access to the public toilets for big jobbies :-) It was the morning of the Rugby World Cup so got very busy and noisy early with the big screens the Marathon organisers erected for the marathon runners.</div> <div>  </div> <bR> <div> Up I got and pretty much to the front of the start as heaps of people were still watching the game so the whole start in the dark was a bit hap hazard with a lot of people waiting for the gun to go off before legging it to the cross over the line to start, grabbing extra important seconds of the rugby final before their race timer chip kicked in as they crossed the start line.</div> <div>  </div> <bR> <div> I kept up the pace and got to the top of the harbour bridge which was 15km at a 5 minute pace (1.15). Between the top of the bridge and halfway point, I went into lala land and slowed right down completing the first section at 1.50.20 which although better than previously run to that point, ultimately cost me my 4 hours break point I think.</div> <div>  </div> <bR> <div> I tried to catch the time back up but it was gone and for the final 1 km, it took all I had to finish in 4.01.11. Disappointing but good to finish and I didn't walk once or stop for a drink. I run with fluid in my backpack which is a lifesaver.</div> <div>  </div> <bR> <div> I also managed to raise a heap of money for World Visions 6 to 1 food program in conjunction with the UN so that amounted to about $16100 all up I think it was. A worth while experience.</div> <bR> <bR> <div> <B><IMG SRC="98680800.jpg" border=0 width="640" height="384" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="98b2cc20.jpg" border=0 width="300" height="450" ALIGN="BOTTOM" HSPACE="0" VSPACE="0">  <IMG SRC="9892cc20.jpg" border=0 width="300" height="450" ALIGN="BOTTOM" HSPACE="0" VSPACE="0">  <IMG SRC="98a2cc20.jpg" border=0 width="300" height="450" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="988b8530.jpg" border=0 width="952" height="595" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>1 = OREWA QUARTER MARATHON </B></div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="746" BORDERCOLORLIGHT="#FFFFFF" BORDERCOLORDARK="#FFFFFF" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="72"><div> DATE</div> </tD> <tD VALIGN=TOP><NOBR><div> DISTANCE</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><div> TIME</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> PACE</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> EVENT</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="72"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="72" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP><NOBR><div> <B>My Running Week starts SATURDAY & ends FRIDAY</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 1</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><div> 17/03/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.69 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 22.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 6.05</div> </tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="72"><div> 18/03/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 3.69km bike ride x 2 - nearly got killed 3 times !!! </div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="72" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 2</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><div> 26/03/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.69 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 20.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.33</div> </tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="72" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 3</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><div> 01/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.69 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 19.15</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.13</div> </tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="72"><div> 03/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 10 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 56.15</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.37</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> beach run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="72" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 4</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><div> xx</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> FORGOT TO RUN</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="72"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="72" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 5</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="72"><div> 12/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 10.5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 59.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.40</div> </tD> <tD VALIGN=TOP><NOBR><div> <B>OREWA QUARTER MARATHON</B><FONT SIZE="2" COLOR="#FFFFFF" FACE="Calibri" ><B> - Absolutely shattered !!!</B></FONT></div> </NOBR></tD> </tR> </TABLE></div> <bR> <div> <B>2 = ROTORUA HALF MARATHON </B></div> <div> <I><B>(started straight after Orewa Quarter Marathon)</B></I></div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="748" BORDERCOLORLIGHT="#FFFFFF" BORDERCOLORDARK="#FFFFFF" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="73"><div> DATE</div> </tD> <tD VALIGN=TOP><NOBR><div> DISTANCE</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><div> TIME</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> PACE</div> </tD> <tD VALIGN=TOP WIDTH="420"><div> EVENT</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="73" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>(WEEK 5)</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><div> 16/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>15.4 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.31.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.54</div> </tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="73" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 6</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><div> 20/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.56</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.11</div> </tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><div> 22/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.06</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.01</div> </tD> <tD VALIGN=TOP WIDTH="420"><div> 9km aborted @ 5 - sore knee</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><div> 24/04/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="420"><div> 15km bike ride</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="73" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 7</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 39 WIDTH="73"><div> 27/04/15</div> </tD> <tD VALIGN=TOP><NOBR><div> <B>11 </B><FONT SIZE="2" COLOR="#0099FF" FACE="Calibri" ><B>+ 11</B></FONT><FONT SIZE="2" COLOR="#FFFFFF" FACE="Calibri" ><B> </B></FONT><B>+ 5</B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><div> 59.50 + 32.38</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.26</div> </tD> <tD VALIGN=TOP><NOBR><div> 11km run & 11km <FONT SIZE="2" COLOR="#0099FF" FACE="Calibri" >bike ride (32.06 mins)</FONT> 5 km run (32.38 mins)</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 54 WIDTH="73"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="54" ALIGN="bottom" WIDTH="73" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="54" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="54" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="54" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP BGCOLOR=#FF0000 WIDTH="420"><div> <B>Seriously bad runners knee after this intense work out - Over did the training & couldn't walk including leading up to the day before the half marathon !!! Heavily strapped knees to compete.</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="73" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 8</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="73"><div> 02/05/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.53.17</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.22</div> </tD> <tD VALIGN=TOP><NOBR><div> <B>ROTORUA HALF MARATHON</B><FONT SIZE="2" COLOR="#FFFFFF" FACE="Calibri" ><B> - Better than expected run !!!</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="73" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="420" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>(WEEK 8)</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="420"><div> <B><U>TRAINING / RECOVERY</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="73"><div> 05/05/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="420"><div> 3.69km bike ride x 2 (small hill)</div> </tD> </tR> </TABLE></div> <bR> <div> <B>3 = NORTH SHORE HALF MARATHON </B></div> <div> <B>4 = DEVONPORT 25km CLASSIC</B></div> <div> <B>5 = AUCKLAND FULL MARATHON</B></div> <div> <I><B>(3 & 4 were part of my Auckland Full Marathon running schedule)</B></I></div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="748" BORDERCOLORLIGHT="#FFFFFF" BORDERCOLORDARK="#FFFFFF" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> DATE</div> </tD> <tD VALIGN=TOP><NOBR><div> DISTANCE</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><div> TIME</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> PACE</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> EVENT</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP><NOBR><div> <B>My Running Week starts SATURDAY & ends FRIDAY</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 1</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 11/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><div> week 1 train - FORGOT TO RUN</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 2</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 18/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 29.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.48</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 20/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 27.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.24</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 21/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 26.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.18</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 23/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 7 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 35.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.04</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 24/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 7 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 35.20</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.02</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 3</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 26/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 9 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 48.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.20</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 28/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 7 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 34.45</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.57</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up train</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 29/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 0.5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP BGCOLOR=#FF0000 WIDTH="418"><div> <B>ABORTED 5km run - bad knees</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 31/07/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Slow run with Wife to recover - carry over to week 4</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 4</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 01/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Slow run with Wife to recover</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 03/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Slow run with Wife to recover</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 04/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Slow run with Wife to recover</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 05/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Slow run with Wife to recover</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 5</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 08/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.45</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.09</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up knees slow run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 09/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.50</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.10</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up knees slow run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 11/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.10</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.02</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> build up knees slow run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 12/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.06</div> </tD> <tD VALIGN=TOP><NOBR><div> build up pace run not looking at watch till end</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 14/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 7 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 33.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.47</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> comfortable run not looking at watch till end</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 6</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 15/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 9 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 44.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.56</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> comfortable run not looking at watch till end</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 20/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 9 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 48.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.20</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> slow run as sore not looking at watch till end</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 7</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 22/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>14 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.18.17</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.35</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> slow run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 24/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>11 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 59.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.24</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> slow hill run not looking at watch till end</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 26/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12.12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.04.50</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.17</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> big slow hill run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 27/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>14 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.09</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.55</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 8</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 30/08/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10.08 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 52.20</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.11</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> hard double hill run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 01/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 7 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 34.20</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.54</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><div> 1 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 4.50</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.50</div> </tD> <tD VALIGN=TOP><NOBR><div> extra 1km run after 7km stop (then 1km walk)</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="75"><div> <B><U>WEEK 9</U></B></div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 26 WIDTH="75"><div> 06/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.52.50</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.20</div> </tD> <tD VALIGN=TOP><NOBR><div> <B>NORTH SHORE HALF MARATHON</B><FONT SIZE="4" COLOR="#00FFFF" FACE="Calibri" ><B> </B></FONT><FONT SIZE="2" COLOR="#FFFFFF" FACE="Calibri" ><B>- miserable wet rainy day !!!</B></FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 06/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> 2km trot to car and back</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> 5km trot with the wife in her race</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><div> 2 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> 2km walk back after race</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 10/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 24.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.48</div> </tD> <tD VALIGN=TOP BGCOLOR=#FF0000 WIDTH="418"><div> <B>Aborted 6km run @ 5.5km bad knees</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 10</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 12/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> run round estuary with daughter @ her pace - 47.30 mins</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 14/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8.73 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 42.45</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.59</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 16/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>16 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.21.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.03</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 11</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="75"><div> 20/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>25 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.11.12</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.14</div> </tD> <tD VALIGN=TOP><NOBR><div> <B>DEVONPORT CLASSIC 25km</B><FONT SIZE="2" COLOR="#FFFFFF" FACE="Calibri" > - Happy with quickpace on this one</FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 23/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 9 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 43.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.46</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 12</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 26/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>30.21 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.00.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.57</div> </tD> <tD VALIGN=TOP><NOBR><div> long run - slow pace (last 8km bit with daughter)</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 29/09/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8.73 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 41.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.50</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 13</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 03/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>28.57 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.36.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.27</div> </tD> <tD VALIGN=TOP><NOBR><div> long run - faster pace - went for 30km but gave up</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 06/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>11.05 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 52.45</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.45</div> </tD> <tD VALIGN=TOP><NOBR><div> standard running - faster pace with big hill @ 9km</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 08/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 14</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><div> <B><U>Begin Tapper week after big run</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 11/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>32 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.10.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.56</div> </tD> <tD VALIGN=TOP><NOBR><div> long run - slowest pace possible - 31 km in 3 hours - 1 km walk</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 15/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8.73 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 40.20</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.37</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> standard running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 16/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.57.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.32</div> </tD> <tD VALIGN=TOP><NOBR><div> Big hill run x 3 with and extra 1km end walk to 22.1km</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 15</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><div> <B><U>2nd Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 17/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> slow run with daughter, pushing her bike !!</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 19/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km cross training bike ride with big hill (57 mins - big hill)</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 20/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 48.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.48</div> </tD> <tD VALIGN=TOP><NOBR><div> 10km slow run <FONT SIZE="2" COLOR="#0099FF" FACE="Calibri" >followed by 10km bike ride flat (26.30 mins)</FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 21/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 39.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.52</div> </tD> <tD VALIGN=TOP><NOBR><div> 8km slow run <FONT SIZE="2" COLOR="#0099FF" FACE="Calibri" >followed by 8km bike ride flat (21.11 mins)</FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 16</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><div> <B><U>Final Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 25/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>11.5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 59.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.07</div> </tD> <tD VALIGN=TOP><NOBR><div> Trying to keep to 5 min Km Pace - includes big hill</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 26/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8.73 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 43.39</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.00</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Trying to keep to 5 min Km Pace</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 27/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.33</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.06</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Trying to keep to 5 min Km Pace</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 28/10/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 24.56</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.59</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> Trying to keep to 5 min Km Pace</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 24 ><NOBR><div> <B><U>WEEK 17</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 39 WIDTH="75"><div> 01/11/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>42.2 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 4.01.11</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.42</div> </tD> <tD VALIGN=TOP WIDTH="418"><div> <B>AUCKLAND FULL MARATHON </B><FONT SIZE="3" COLOR="#FFFFFF" FACE="Calibri" >- missed my time limit by 1.11 mins</FONT></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> <B><U>RECOVER 1</U></B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B><U>(WEEK 17)</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP><NOBR><div> <B><U>TRAINING / RECOVERY - 10 days minimum NO RUNNING</U></B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 02/11/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> lots of gardening, car building & moving - no runs / other exercise</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> <B><U>RECOVER 2</U></B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B><U>(WEEK 18)</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><div> <B><U>TRAINING / RECOVERY</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 11/11/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 36.24</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.33</div> </tD> <tD VALIGN=TOP><NOBR><div> Anti clockwise esturay - first short run after Marathon - fast</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="75" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="418" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 ><NOBR><div> <B><U>RECOVER 3</U></B></div> </NOBR></tD> <tD VALIGN=TOP><NOBR><div> <B><U>(WEEK 19)</U></B></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="418"><div> <B><U>TRAINING / RECOVERY - GENERAL RUN</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="75"><div> 19/11/15</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 47.10</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.43</div> </tD> <tD VALIGN=TOP><NOBR><div> 10 km Clockwise Estury/warehouse roundabout run</div> </NOBR></tD> </tR> </TABLE></div> <bR> <bR> <div> <B>----------------</B></div> <bR> <bR> <div> <B>---------------------------</B></div> <bR> <div> <A HREF="https://give.everydayhero.com/nz/andy-s-team-world-vision" TARGET="_top" TITLE="https://give.everydayhero.com/nz/andy-s-"><U><B><U><IMG SRC="9a559820.png" border=0 width="345" height="130" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></B></U></A></div> <bR> </td> </tr></table></body>