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4 minutes between sets. Its 4km hard work, which is fairly typical for a summer session (in the winter we're more likely to be doing 4-5 miles of work in longer reps) Of course, the fact that its generous rest times and a relatively shorter session means the reps are expected to be of good...

We had a track session at Godiva..... absolute ordeal. 5 sets of (2 x 400mtrs with 1 minute rest between) The 2nd 400 to be 4 seconds quicker than the 1st (general idea being the first rep is at your 3k pace, and the 2nd rep at 1500mtr pace) Was ok for three sets.... then everything just...

I was 2nd counter for Warwickshire at the UK Inter-Counties today. No complaints, i felt i had a decent run, but my team mate just outran me fair and square. Hope to redress the balance (with interest) at the Snowdon Uphill a week on friday. Not seen any results yet, but we'll be well down...

Nice one.... Yeah its going well. I had a period of a couple of years where i couldn't break 18mins for 5km, but dropped down to 17:50 last summer, then down to 17:19 in March. Coming off the fells in a few weeks to spend some substantial time working on my 5km time, with a view to getting...

Saturday sees me travel up to the Yorkshire Dales to run for Warwickshire in the inter-counties mountain running champs. Really hard for a "flat" county like Warwickshire to compete against the likes of Cumbria, Yorkshire, North Wales, West Of Scotland, etc. Last year we had a reasonable team...

How is your running going? Seem to remember you were low in the 17's for 5km?

Ah right..... yes they were on Yorkshire/Pennine fells. Terrain/elevation does make such a difference. I did the Coventry Way Ultra (40 miles) in under 7hrs...... then a similar distance (45 miles) on the Lake District fells...... 17.5hrs

That appears on the face of it be a very good time..... i've done quite a few ultras, including a couple with similar stats ( i think 33 miles and perhaps 5000ft, and never got anywhere near that time..... granted they were in winter)

My group had three runners out.... including the female winner (in around 36mins)

It was absolutely stunning. Although i expect you may well have seen/heard about Etna and the mini-eruption. My race wasn't cancelled but i decided against travelling early-morning up to the area and (at best) racing against a low turnout. Syracuse was stunning. As was Taormina and the areas...

You can tell the season's ended......

It isn't a name i'd have chosen, and its clearly a rip-off of Benfica.... But i remember the sense of disappointment when our ground was named the "Ricoh Arena"..... regardless of whether we got a choice or not, everyone would've preferred a proper ground name..... like The Gasworks which...

Lets face it, its no worse than being named after a photocopier manufacturer or building society.

There's a dislike of Sheffield United primarily because in the SISU days, there was a protest at the Ricoh Arena during a match vs Sheffield United and the game got disrupted. During the holdup, (i think) there was an altercation in the stands where a Cov fan went through the segregation and...

Can't knock Sunderland for how they played. If they'd came out and played open football at Cov they'd have likely gone away a couple of goals down. Not sure we were "done up like a kipper" though..... it could clearly have gone either way. Its small margins.... missed chances, kamikaze...

I would imagine Norwich feel that they will be in a similar boat to us next season, ie playoff contention..... so i'd be surprised if we had the remotest chance of signing him.

We didn't bottle anything you fool. Against Luton we lost on pens against an arguably better side, having came through against Middlesborough going into the 2nd leg as clear underdogs. This year there was very little to separate us and Sunderland (in fact a 123rd minute goal was all it was)...

I think a lot of fans (of all clubs) unconsciously think that getting to the playoffs equals promotion. Regardless of whether we sneak in in 6th place, or spend half the season guaranteed playoffs (like Sunderland), its still a bit of a lottery. We've largely dominated both games, and lost to...

I went up to the other side of Stoke On Trent last night to run the Mow Cop Killer Mile...... A 1 mile uphill road race with about 580ft of climb.... ave gradient 11%, but after about a km it kicks up to 25% gradient for a few hundred metres. I ran 8:28..... which is a guide to how tough it...

If we get through i hope Bristol City win. If Sunderland go through i'd prefer Sheff Utd to win.