Rotorua 2016 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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--------------------------</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>ROTORUA, NEW ZEALAND - APRIL 2016 - 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>ROTORUA MARATHON TRAINING - 29th April 2016</U></B></div> <bR> <div> <B> </B><B> </B></div> <div> <B><IMG SRC="996d9600.jpg" border=0 width="217" height="352" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"> <IMG SRC="992d5600.jpg" border=0 width="469" height="352" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"> </B><B> </B><B><IMG SRC="f8e34610.jpg" border=0 width="308" height="353" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> 5 months and 29 days after running the Auckland Marathon, I embarked on my second marathon a little earlier than expected. I was meant to be running 1 marathon a year till I was 50 but after getting so fit, it seemed a shame to waste it and felt I could achieve way more than expected and push myself further than ever before. Therefore 1 marathon a year till 50 turned out to be 5 marathons in a year to aim for and then after that, who knows.</div> <bR> <div> I let my fitness slightly lapse for 3 months after the Auckland Marathon as it was Christmas, my parents were visiting from the UK and I had a bog car show to get my second Volksrod ready for which was the Kumeu Hot Rod Show in January 2016 which I won.</div> <bR> <div> Come February I had already missed about 4 weeks of the Rotorua Marathon training so I started to get back into it quite quickly. However, it all came to an abrupt end when I foolishly jumped off my car into a doorway of my garage rolling my ankle severely putting me in hospital for xrays and a suspected broken ankle. It turned out to be severely sprained which was sort of good news. I ended up on crutches unable to walk for 2 weeks with a further 2 weeks minimum recovery and suggested 6 weeks recovery time. This was never going to work for me as I had a job to do so started running gently on it and built it up gradually.</div> <bR> <div> Eventually I got up to speed and stepped up the running and started getting faster and faster breaking personal record after record and the ankle got stronger and stronger. Unfortunately this lured me into a false sense of security and I set my goals for the Rotorua Marathon way higher than I should.</div> <bR> <div> My goal was 3.45 and dreamed of a 3.30 after following the route on google maps and thought the hill in the middle was nothing compared to the Auckland bridge and steady gradient from Devonport to the bridge. How wrong I was. </div> <bR> <div> The run plan was 5 min pace for the first 15km like the Auckland Marathon and then complete the first half up to 21.1km in a race lan of 1.47. I did that in 1.46.45 but by the time I got to the top of the hill at the halfway point, I was shattered. I had run the Auckland Marathon to the top of the bridge and practiced that to the point of the bridge but Rotorua was another 6.1km on so a lot more energy expended for which I hadn't practice for.</div> <bR> <div> I ran down the hill the other side but by 27km I had the same steep climb up another similar acceding hill so by the time I headed down the other side, I had to start walking which is a huge no no for someone like me. I was sort of beaten and even ended up texting my wife to say forget about meeting me at 3.45 after it started, and to the extent telling her I don't think I'm even going to break 4 hours but at this point I didn't care. I just thought well I'll complete it and have done 2 in less than 6 months.</div> <bR> <div> I soldiered on and got myself in the correct frame of mind again and ran non stop to the end although at 41km, I started to fade, see double, get dizzy and think to myself I wonder if I'll still get a medal if the ambulance guys drive me over the line if I pass out. I saw the end and just managed to finish the course in 3.55.38 by my GPS watch before I was completely done. </div> <bR> <div> I met up with my wife and daughter who were waiting for me and nearly collapsed in a heap. My wife asked if I needed the medic but it was more that I came over all emotional and tried to hide it. I think I was happy I finished and survived and quite proud I completed a second Marathon so soon after the first.</div> <bR> <div> It wasn't a bad run, just poorly planned even though I thought I had planned it really well. The next one will be a challenge in Cambodia but I have absolutely no expectations for that one apart from finishing in the 100 degree Fahrenheit heat.</div> <bR> <div> <B><IMG SRC="9a04e010.jpg" border=0 width="846" height="769" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="99094140.jpg" border=0 width="660" height="532" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="99aea5f0.jpg" border=0 width="234" height="351" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B>ROTORUA FULL MARATHON</B></div> <div> <I><B>(Rotorua Full Marathon running schedule)</B></I></div> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="750" BORDERCOLORLIGHT="#FFFFFF" BORDERCOLORDARK="#FFFFFF" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 24 WIDTH="76"><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="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="20" ALIGN="bottom" WIDTH="76" 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="76"><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="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="76"><div> 09/01/16</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="419"><div> NO RUN - BUSY WITH FAMILY & CAR SHOWS</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 16/01/16</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="419"><div> NO RUN - BUSY WITH FAMILY & CAR SHOWS</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 23/01/16</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="419"><div> NO RUN - BUSY WITH FAMILY & CAR SHOWS</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 01/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.34</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.07</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Gentle back into it run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 04/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 44.48</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.36</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Gentle back into it longer run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 08/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 39.57</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.59</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Clockwise Estuary Run - fast pace</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="76" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP BGCOLOR=#FF0000><NOBR><div> <I><B><U>SERIOUS ANKLE INJURY</U></B></I><B> AFTER RUN on 8/2/16</B></div> <div> <B>No further running as </B><B><U>on crutches</U></B><B> and no walking</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="76" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="78"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="78" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP WIDTH="69"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="36" ALIGN="bottom" WIDTH="69" HSPACE="0" VSPACE="0"></tD> <tD VALIGN=TOP BGCOLOR=#FF0000><NOBR><div> <B>NO PROPER RUNNING AS </B><I><B><U>STILL ON CRUTCHES</U></B></I><B> TILL Tuesday 16th !!</B></div> <div> <B>Meant to be laid up till end February</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 19/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 29.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.54</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle slow run to stretch ankle movement - couldn't help myself</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 20/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 26.50</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.22</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Gentle slow run to stretch ankle movement</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 21/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8.5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 46.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.24</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle slow LONGER run to stretch ankle movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 22/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8.36 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 46.22</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.33</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle slow LONGER run with large hill to stretch ankle movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 24/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 5 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 25.21</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.04</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Gentle slow run to stretch ankle movement</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 25/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 52.06</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.13</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle slow LONGER run to stretch ankle movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 28/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.04.41</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.23</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle slow LONGER run with large hill to stretch ankle movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 29/02/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 51.21</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.08</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle slow LONGER run with large hill to stretch ankle movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 02/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>15 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.19.47</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.13</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle fast/slow LONGER run with large hill to stretch movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 WIDTH="76"><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="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="76"><div> 05/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>18 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.39.23</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.31</div> </tD> <tD VALIGN=TOP><NOBR><div> Gentle fast/slow LONGER run with large hill to stretch movement</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 08/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 50.09</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.01</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Gentle but fast pace run with knee support</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 09/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 8 km</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 39.16</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.55</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Match pre injury 8km time aim</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 10/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 59.10</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.56</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Fast run for 1 hour 12km</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="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="76"><div> 12/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.51.34</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.17</div> </tD> <tD VALIGN=TOP><NOBR><div> First big run trying for average 5.15 min pace - <FONT SIZE="2" COLOR="#FF0000" FACE="Calibri" >knee / ankle twinge</FONT></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 14/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 52.18</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.14</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> slow run after big run <FONT SIZE="2" COLOR="#FF0000" FACE="Calibri" >- ankle feeling tender</FONT></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 BGCOLOR=#FF0000><NOBR><div> <B>Ankle flaired up bad - no further running for the week !!!</B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="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="76"><div> 19/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.58.55</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.380</div> </tD> <tD VALIGN=TOP><NOBR><div> Aborted 25km run as GPS battery ran out at 22.5km</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 21/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km bike</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km bike ride - recovery exercise - intense pace</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 22/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 48.04</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.480</div> </tD> <tD VALIGN=TOP><NOBR><div> Fast 10km run home form work -very windy slowed down</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 24/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 49.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.540</div> </tD> <tD VALIGN=TOP><NOBR><div> Fast 10km run home form work -quite windy slowed down</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="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="76"><div> 27/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>28 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.33.44</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.290</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Very long Auckland Waterfront normal run</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 30/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 46.37</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.400</div> </tD> <tD VALIGN=TOP><NOBR><div> Very very fast pace run by mistake - unintentional</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 31/03/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20km bike</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km bike ride - recovery exercise - intense pace</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 01/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 49.32</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.570</div> </tD> <tD VALIGN=TOP><NOBR><div> Carried 3.2 ltr water on back as a test for Cambodia - no drinking</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="419"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="24" ALIGN="bottom" WIDTH="419" HSPACE="0" VSPACE="0"></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="76"><div> 03/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>22.5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.13.59</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.590</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Hill after hill run for 15km blew my legs out - overestimated planned 30km run - 3 short walks up a few hills!!! First time ever!!! </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 04/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20km bike</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km bike ride - recovery exercise - intense pace</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 06/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 45.47</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.350</div> </tD> <tD VALIGN=TOP><NOBR><div> Start off slow 5km-23.14 - First ever negative split 2nd-21.31</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 07/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20km bike</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km bike ride - recovery exercise - intense pace</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="419"><div> <B><U>Begin Tapper week after big run</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 09/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>32 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.52.22</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.230</div> </tD> <tD VALIGN=TOP><NOBR><div> Basic big run - nothing special - better time than last time...</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 11/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20km bike</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> 20 km bike ride - recovery exercise - esturay SLOW</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 12/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 44.57</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.300</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Very very fast pace to break 45 mins</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 14/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 46.26</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.390</div> </tD> <tD VALIGN=TOP><NOBR><div> Run home trying for 4.45 pace average - not fast</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="419"><div> <B><U>2nd Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 16/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.42.54</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.520</div> </tD> <tD VALIGN=TOP><NOBR><div> Super fast half Marathon distance on waterfront flat</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 19/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 47.33</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.460</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW - no effort or pushing - Anticlockwise in dark</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 21/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 48.05</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.480</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW - no effort or pushing - Anticlockwise in dark</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="419"><div> <B><U>Final Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 25/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>8 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 38.35</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.490</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW PACE - trying for 5 min - VERY SORE KNEES</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 20 WIDTH="76"><div> 26/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>6 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 29.16</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.530</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW PACE - trying for 5 min - VERY SORE KNEES</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 29/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Black Sabbath Concert - run to venue</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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 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="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="76"><div> 30/04/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>42.2 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 3.55.38</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.35</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> <B>ROTORUA FULL MARATHON</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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><NOBR><div> <I>AIMED FOR A FINISH OF 3.47 and HALF DISTANCE OF 1.47</I></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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"><div> <I>WITH A PACE OF 5.22 min a Km</I></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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><NOBR><div> <I>Did Half distance in 1.46.45 but blew out after 29km due to </I></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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><NOBR><div> <I>not accounding for a few very steep hills!!!! 3rd time lucky</I></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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= 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 - relaxed slow running</U></B></div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 01/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>3 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Iron Maiden Concert - run to venue, 3.5 hours standing & jumping</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 04/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>7 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 36.02</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.09</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW RECOVERY PACE - trying for 5.20 min</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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= 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="419"><div> <B><U>TRAINING / RECOVERY</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 07/05/16</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="76"><div> 09/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>1.5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> -</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> -</div> </tD> <tD VALIGN=TOP><NOBR><div> Run back from garage  - non stop - approx 8 mins</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 09/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 50.27</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.03</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW RECOVERY PACE - trying for 5.20 min</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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= 19 WIDTH="76"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="19" ALIGN="bottom" WIDTH="76" 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> </TABLE></div> <bR> <div> <B>----------------</B></div> <bR> <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>