Warm up 1km at 10 and 11km/hr
3km, with 400m intervals at 13.5km/hr, and the middle 1 km at 11km/hr
Cool down 1km at 11 (new recovery pace)
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2011
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December
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- Official distances for 2011
- And finally for 2011
- Treadmill fun
- First non-windy day in weeks
- Boxing Day around Aberdeen
- On the bike
- Tempo in the gym
- 1055.3km running so far
- 5km tempo run (with a little break at 3km)
- Gym sessions
- Turbo training
- Catching up
- Cool and breezy
- 1015km by December 3rd
- Back in the gym again
- Gym running again - intervals
- Turbo training
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December
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About Me
- John Aldersey-Williams
- After 20 years in oil, John Aldersey-Williams set up Redfield Consulting to help companies in the renewables and carbon capture sectors.
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