Cambodia 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>SIEM REAP, CAMBODIA - AUGUST 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>CAMBODIA MARATHON TRAINING - 7th August 2016</U></B></div> <bR> <div> <B><IMG SRC="f914d480.jpg" border=0 width="589" height="328" ALIGN="BOTTOM" HSPACE="0" VSPACE="0">  </B><B><IMG SRC="f9025490.jpg" border=0 width="293" height="329" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="9b81f6a0.jpg" border=0 width="543" height="362" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> So I finally completed the Cambodian Ankor Empire Marathon on 7th August 2016. It was quite possibly the hardest overall thing I have ever done or will do. I will have and have had harder marathons due to different things not going correctly but this on the whole was extremely challenging mainly because I ran it in intense heat and had absolutely no idea what to expect.</div> <div>  </div> <div> Going from winter training in New Zealand to middle of summer in Cambodia is a little hard to prepare for and once I got ill 4 weeks out from the run, and also got bad knees, I knew it would be an uphill struggle. To add to all that, I chose an Air Asia budget long haul flight which was the most stupid thing I could have done as didn’t/’t realise there was no food or drink provided (or TV) so went nearly 2 days with no food although I did take a bottle of water on plane with me. Then not wanting to eat anything that may upset the stomach meant I was on pot noodles until the marathon.</div> <div>  </div> <div> Doing the big runs before tapering off 3 weeks before the marathon proved to be the crucial point and made me realise how important they are. I only managed 28km as my major run before tapering due to the chest infection whereby normally I would have also fitted in an extra 25km, 30km and 32km big run which prepares me for hitting the wall.</div> <div>  </div> <div> At 32km I was done on this marathon. I ran non stop for 30km but forced a walk to preserve the body but it was quite dangerous as I nearly seized up. I kept going but by then it was all over with regards to running a balanced race. I ran and walked and ran and walked but persevered and finished in 4:38:00 by my GPS watch and officially 4:39:01 I think it was.</div> <div>  </div> <div> Apart from the lesson about trying not to miss those long runs before tapering, there was not much else I could have done to prepare. I finished it in under 5 hours which was my goal and go close to my good time aim of 4:30 but next time I may have not walked so early and kept going a bit longer. If the marathon had started on time 40 mins earlier as planned, I may have made the time as it would have been cooler. The last 3 km took their toll heat wise and I would have long finished by then.</div> <div>  </div> <div> All in all it was very worth it and I’d do it again after I cross off a few other marathons in other countries.</div> <div>  </div> <div> With regards to multiple marathon running, considering I am a novice and all the books suggest you don’t do this that and the other, my body has held up pretty well. This was my 3rd marathon within 9 months 7 days from doing my very first ever marathon. My training is sporadic to say the least but I do put in the km’s but probably not as frequent as I should. Just look at my run plan on the main page. However, this is not a bad thing as I trained a lot for Auckland and then had a break and did a lot for Rotorua and a lot less for Cambodia BUT my body is fit and being preserved and adapting to the intensity.</div> <div>  </div> <div> The Sydney marathon will be the main one for me to hit a good time provided I get the training correct in between the two. I have 6 weeks to prepare and had an excellent recovery week in Cambodia with leg massages to recover and 2 runs on treadmills at a set pace which went great. Exactly 1 week after the marathon finish, I ran a flawless 4.58 min pace 15km and felt great as if I hadn’t run a marathon for a long time and will built up to a half marathon distance of 21.1km for the 2nd week. Probably will avoid anything higher until the 4th week unless the body feels good as I have 2 weeks recovery, 2 weeks main training and 2 weeks taper. Then it is the same again for Auckland another 6 weeks later.</div> <div>  </div> <div> My new training plan and updates will now revert to my Sydney Marathon page.</div> <div>  </div> <div> Check out my new Cambodia Missions page that will be underway soon explaining what else happened in Cambodia and why I have a heart for Cambodia.</div> <div>  </div> <div> More photos to follow……</div> <bR> <div> <B>7 = CAMBODIA FULL MARATHON</B></div> <div> <I><B>(Cambodia 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><NOBR><div> <B><U>RECOVER 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="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> 09/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>15 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.17.26</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.10</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"><div> 15/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 52.44</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.17</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= 24 WIDTH="76"><div> <B><U>WEEK 2</U></B></div> </tD> <tD VALIGN=TOP><NOBR><div> <B><U>RECOVER 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="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> 25/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>15 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.16.45</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.07</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"><div> 27/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>18 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.35.23</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.17</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= 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> 30/05/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>15 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.19.10</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.17</div> </tD> <tD VALIGN=TOP><NOBR><div> Aborted 21.1km run at 15km due to bad left knee</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 BGCOLOR=#FF0000><NOBR><div> RESTED REST OF WEEK DUE TO KNEE</div> </NOBR></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> 6/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.02.56</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.15</div> </tD> <tD VALIGN=TOP><NOBR><div> Aborted 15km run due to bad left knee again. Started at 11.41km</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 BGCOLOR=#FF0000><NOBR><div> RESTED REST OF WEEK DUE TO KNEE</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 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> 11/06/16</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 BGCOLOR=#FF0000><NOBR><div> RESTED FOR WEEK DUE TO BAD KNEE</div> </NOBR></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 BGCOLOR=#FF0000 WIDTH="419"><div> <B>no running from 6/6/16 to 19/6/16</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 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= 19 WIDTH="76"><div> 20/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>6 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 33.04</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.31</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> DELIBERATELY SLOW RECOVERY PACE </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 21/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>8 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 42.07</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.16</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> DELIBERATELY SLOW RECOVERY PACE </div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 24/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 54.30</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.27</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> DELIBERATELY SLOW RECOVERY PACE</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 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> 27/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.01.46</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.08</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW RECOVERY PACE - tender knee</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 28/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 50.53</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.05</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW RECOVERY PACE - minor knee twinges</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 30/06/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>18 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.36.10</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.23</div> </tD> <tD VALIGN=TOP><NOBR><div> DELIBERATELY SLOW RECOVERY PACE - 5.24 pace aim - better knee</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> 4/07/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 58.13</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.51</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> FAST pace</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 6/07/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.58.23</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.37</div> </tD> <tD VALIGN=TOP><NOBR><div> Aimed for 5.30 race planned race pace - to slow as became ill !!</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 BGCOLOR=#FF0000><NOBR><div> CHEST INFECTION STRAIGHT AFTER 21.1 km run !!!</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> 11/07/16</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 BGCOLOR=#FF0000><NOBR><div> CHEST INFECTION - strickly no running for safety reasons</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 BGCOLOR=#FF0000><NOBR><div> plus had huge car show over from 14/7/16 to 17/7/16</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 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"><div> <B><U>Begin Tapper week after big run</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 72 WIDTH="76"><div> 16/07/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>28 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 2.44.23</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.52</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Had to squeeze in big run between car show, no running from being too ill, no proper km increase, dehydrated, full belly of greasy food and bread etc etc - every rule broken for running - AND IT FELT GOOD :-) no injurys, aches or pains - book out the window !</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 18/07/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 48.27</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.51</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> FAST pace</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 20/07/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 59.51</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 4.59</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> FAST pace</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 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"><div> <B><U>2nd Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 23/7/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>21.1 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.53.46</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.24</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Average basic running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 25/7/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>12 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 1.03.09</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.16</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Average basic running</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 36 WIDTH="76"><div> 27/7/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>10 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 52.56</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.18</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Marathon pace except 8th km at 4.12 super fast as bored going slow</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 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"><div> <B><U>Final Tapper week</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 30/7/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 27.17</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.28</div> </tD> <tD VALIGN=TOP><NOBR><div> REPLICATE MARATHON LOAD & PACE (3.8 litres fluid) - too heavy!!!</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 2/8/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 26.11</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.14</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> Slow pace to keep limber</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 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= 20 WIDTH="76"><div> 07/08/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>42.2 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 4:38:00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 6.35</div> </tD> <tD VALIGN=TOP WIDTH="419"><div> <B>CAMBODIA 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 4:34 but anything under 5 hours I would</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>take due to the 33 degree (92 F) heat !!! started at 5.10am.</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>Did Half distance in 2:05:55 but blew out at 30km 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>intense heat and preserving myself for Sydney Marathon in 6 weeks</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 14)</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 - 7 days minimum</U></B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 09/08/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 30.00</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 6.00</div> </tD> <tD VALIGN=TOP><NOBR><div> On treadmill for safety (1 degree incline) - 32 degrees (90 F)</div> </NOBR></tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 19 WIDTH="76"><div> 11/08/16</div> </tD> <tD VALIGN=TOP WIDTH="78"><div> <B>5 km</B></div> </tD> <tD VALIGN=TOP WIDTH="78"><div> 27.10</div> </tD> <tD VALIGN=TOP WIDTH="69"><div> 5.26</div> </tD> <tD VALIGN=TOP><NOBR><div> On treadmill for safety (1 degree incline) - 32 degrees (90 F)</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> </TABLE></div> <bR> <div> <I><B><IMG SRC="a0bf4ca0.jpg" border=0 width="500" height="714" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></I></div> <bR> <div> <B><IMG SRC="9ba082d0.jpg" border=0 width="1032" height="813" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <bR> <div> <B><IMG SRC="9b72f3a0.jpg" border=0 width="559" height="314" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></div> <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> <bR> </td> </tr></table></body>