For my last Tuesday early speed run, I ran six 400m fast sessions on a beautiful bright morning along Seaford front, with 100m recoveries and 1 mile warm-up and cool-down.
Time: 41:23
Distance: 4.24
Pace: 9.46 (best 7.14)
1st 400m: 2:05/8.23
2nd 400m: 1:59/8.02
3rd 400m: 2:06/8.29
4th 400m: 2:09/8.40
5th 400m: 2:07/8.32
6th 400m: 2:26/9.49
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Personal bests
- Personal bests 2004-10k: Brighton Reebok 10k, November 20, 2005 0:45:25
10 miles: Seaford Striders Mince Pie Ten Mile, December 12, 2004 01:25:19
20K: Firle 20k, September 28, 2008 2:06:52
Half-marathon: Hastings Half Marathon, March 12, 2006 01:42:23
20 miles: Jog Shop Jog, October 15, 2006 03:24:46
Marathon: Isle of Wight Marathon, May 21, 2006 04:10:40
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