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February 20, 2007

Seaford front: 8 X 400m fast

I ran in dark drizzle along Seaford front, for eight 400m fast sessions with 200m recoveries, and the usual mile warm-up and cool down. I was not as fast as I should be (7 minute miles), but considering I raced on Sunday that's perhaps excusable.
Time: 50:21
Distance: 4.98
Pace: 10.07 (best 7.56)
Average heart rate: 153

Time and pace for the eight 400m fast runs:
First 400m: 2.10/8.44
Second 400m: 2.14/8.59
Third 400m: 2.21/9.28
Fourth 400m: 2.22/9.34
Fifth 400m: 2.21/9.31
Sixth 400m: 2.12/8.52
Seventh 400m: 2.12/8.52
Eighth 400M: 2.24/9.43

Posted at 08:21 AM |

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    10k: Brighton Reebok 10k, November 20, 2005 0:45:25
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    χαιρέτε νικὠμεν means "Greetings, we've won" and are the words attributed by Plutarch and Lucian to the runner who brought news of victory at the battle of Marathon to the people of Athens. They both wrote some six hundred years after the battle and the story is unlikely. Herodotus, who was closer to events, writes of a runner called Pheidippides who ran from Athens to Sparta to ask for help before the battle, but says nothing of a run to tell the Athenians of the victory. "So, when Persia was dust, all cried, 'To Akropolis!
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