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Wed @ Track 6:30, 5 x 1k, 90 sec recovery
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I cannot make the Tuesday track this week. but I'm doing 5 times 1k with Alan Davies and probably gary Howgate.
reply on this tread if you are joining us..
I'd guess we would do the k's in around 3:30 to 3:50.. but I don't honestly know..
James the Bruce
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Yeah, go on. I should be around for this.
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Im tempted but I was going to do the ten mile club run Thursday as I want 50 for the week. Im wondering if it would be wise to just do the club run slowly or cut it to 7? I was going to to a hill session tomorrow to. I will have to think about it mate. 
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Hi James,good idea as track will be packed Tuesday with cardiff ac as it's closed tonight. Paul and I should make this on Wednesday km reps in around 3.40/3.50 not sure exactly. What time are you aiming to start session? Jane
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about 650..ish it people will be their we will wait...I better check it is open
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We will be there at 6.30 for few miles warm up. Thanks James. Jane and Paul
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I was a bit sluggish on my recovery run today so I'm going to do cross training instead of my hill session tomorrow.
I am probably pushing a bit hard with the Castles 10 mile run coming up anyway.
I would like to come along if I may. I should be able to get there for 6.30ish.
Cheers James.
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fyi.. i've doubled checked the track is open.. so see you all around 6:50..
I'd suggest (if all in aggrement 90 sec recovery becomes 200 meters of the track with a small drinks stop..) that way it is easy to remember each rep is the same.. otherwise i get confused.. and i'd be doing too many reps..
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Mate of mine's hoping to make it too. I'm guessing he'll be running 88-90s.
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Can't wait for this wanted to try track for ages!
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A big thanks to everyone tonight.. really enjoyed that..
we even had a brucie bonus..extra. 5 x 200 at the end.. i thought better to suggest 10 x 100 after that.. but doubt my legs would have survived that !
i cannot do next wednesday due to small matter of pentyrch hill race on tuesday..but will be up for that again..
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Thanks James and the rest of the squad.
An excellent post-marathon training run. Good to have some competition..... got caught in the back-draught once or twice.
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I'm going this Wednesday with Neema if anyone is interested, arrive at 6:30 and start at 7. Edited by user 29 April 2014 22:22:44(UTC)
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Wed @ Track 6:30, 5 x 1k, 90 sec recovery
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