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	<title>The Running (B)log of</title>
	<link>http://www.johnmckinven.com</link>
	<description>CPH</description>
	<lastBuildDate>Thu, 01 Jul 2010 05:35:05 +0000</lastBuildDate>
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		<title>June 2010</title>
		<description><![CDATA[June Total: 213k, 22 Runs, Daily avg/month = 7.1.
Weather, progressively more difficult as temp &#38; Humidity increase, End of month loads of rain and then super hot. Running form not great in these conditions, but will persevere.
July Targets: Get close to 300k, start to throw in some 15 &#8211; 20k runs and practice full on [...]]]></description>
		<link>http://www.johnmckinven.com/?p=333</link>
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		<title>Run Log 2010</title>
		<description><![CDATA[ 					
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		<link>http://www.johnmckinven.com/?p=326</link>
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		<title>Xylo by 4</title>
		<description><![CDATA[1:07:16, 11K. Still tired after flu, very slow pace but at least kept it going. A good start to establishing a base training phase, will be looking to do at least 6ok a week over the summer. Decided to drop the garmin, too distracting and focus should just be on steady laps throughout.
HR: 130/143. Temp [...]]]></description>
		<link>http://www.johnmckinven.com/?p=322</link>
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		<title>Bowen Road 10K</title>
		<description><![CDATA[47:59, 10.2K. Lucky again with the weather, cool &#38; drizzly so tried to squeeze a good time. Overall not bad, but cannot kick up to a higher level &#8211; got all summer to work on it I suppose. Bowen 8K- 37.40.
AP1 39, T 19C, H 93%. HR 153/162 - Activity/29255015
Splits: 5.34, 19.07, 18.33, 4.43
]]></description>
		<link>http://www.johnmckinven.com/?p=314</link>
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		<title>Twin Peaks Central</title>
		<description><![CDATA[1:17:38, 10.8K. A variation of my Highwest classic, copied from Niggli with a few mods.  Not bad running today, weather cool with low humidity and legs felt very good.  Still not as fluid as I was before Christmas, but hopefully a foundation to build on for the training ahead. HighWest  summit- 29.20.
AP1 56, T 26C, [...]]]></description>
		<link>http://www.johnmckinven.com/?p=316</link>
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		<title>WH3 1202</title>
		<description><![CDATA[1:04:00, 8.7K. Clearwater Bay from Silverstransd beach via coastal section followed by small hill and trail.  Could not get into e decent running mode, even on the coastline. Bit of a disaster as MS had a bad slip on final steps as I was closing in on him, probably broken &#8211; bummer for him, but [...]]]></description>
		<link>http://www.johnmckinven.com/?p=318</link>
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		<title>Victoria Road 12K</title>
		<description><![CDATA[55:49, 12K. Quick blast long Victoria, not too bad pace but weather was favorably cool and made it relatively easy. No probs whatsoever except unable to click it up to a higher gear.
AP1 30, T 18C, H 85%. HR -n/a - Activity/28767505
Splits: 1 . 28.17, 2. 27.32
Target = OCt 30, 2006: 52:25, 1. 26.33, 2. 25.52
]]></description>
		<link>http://www.johnmckinven.com/?p=309</link>
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		<title>Pokfulam 10</title>
		<description><![CDATA[56:53, 10K. Usual reservoir route from escalotor on Conduit. already 2 challenging runs early in week, but feeling ok and presed on at a reasonable pace.  Overall satisfactory effort considering fitness levels, hard to imagine going much faster wth warmer weather coming, but needless to say would like to!
AP1 60, T 25C, H 83%. HR 150/160- [...]]]></description>
		<link>http://www.johnmckinven.com/?p=305</link>
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		<title>Bowen 10K</title>
		<description><![CDATA[49:18, 10.0K. First time on Bowen since January &#38; pre-injury. Expected it to be tough, cool weather helped with the time, but no fluidity in the legs, however reasonably happy with a solid sub-40. Bowen 8K- 38.36.
AP1 58, T 2oC, H 75%. HR 144/162 - Activity/28418668
Splits: 5.45, 19.40, 18.58, 4.53
]]></description>
		<link>http://www.johnmckinven.com/?p=301</link>
			</item>
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		<title>Twin Peaks Central</title>
		<description><![CDATA[1:15:13, 10.8K.  A variation of my Highwest classic, copied from Niggli with a few mods.  Not bad running today, weather cool with low humidity and legs felt very good.  Still not as fluid as I was before Christmas, but hopefully a foundation to build on for the training ahead. HighWest  summit- 29.02.
AP1 56, T [...]]]></description>
		<link>http://www.johnmckinven.com/?p=290</link>
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