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	<title>Verbal Diarleah (The Diary of Leah)</title>
	<link>http://www.leahodonovan.com</link>
	<description>I&#039;m not just talking crap here...</description>
	<lastBuildDate>Wed, 17 Mar 2010 13:59:01 +0000</lastBuildDate>
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	<item>
		<title>Marathon Training Day 45</title>
		<description><![CDATA[You should be reading about a run of seven miles slow but I&#8217;ve shuffled the runs around this week due to a work meeting this evening and our trip to Cardiff this weekend. The seven miler will be done tomorrow and the six miles steady on Friday. Saturday&#8217;s easy four miles won&#8217;t happen and then [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/17/marathon-training-day-45/</link>
			</item>
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		<title>Marathon Training Day 44</title>
		<description><![CDATA[Tonight was the first in this training programme for a very interesting and almost relaxed, fun session: hills. You start with a mile warm up, then find a long hill and run up it for two minutes at whatever speed you wish, then walk or very slowly jog back down for three minutes to recover, [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/16/marathon-training-day-44/</link>
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		<title>Marathon Training Day 42</title>
		<description><![CDATA[Well, today was a long run of 13 miles. It was absolutely b-e-a-utiful out there. The sun was shining and the temperature was comfortable enough that I was able to go out in just my running tights and a long sleeve shirt. No jacket or gloves required. This fantastic weather made the run so much [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/14/marathon-training-day-42/</link>
			</item>
	<item>
		<title>Marathon Training Day 39</title>
		<description><![CDATA[Tonight was a tempo run. A mile warm up then three miles at 9:00ish pace and a mile cool down.  The last time I ran this pace was several weeks ago when the training was really kicking my butt. Tonight was a tale of two halves. The first half I struggled slightly to not only [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/11/marathon-training-day-39/</link>
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	<item>
		<title>Marathon Training Day 38</title>
		<description><![CDATA[I ran home today for my slow six miles. I mapped a route through Claygate as I mentioned yesterday. It was a nice route but there were a couple of drawbacks. Mainly, a lot of the route was very rural, which means little to no pavement to run on. I am alright running on the [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/10/marathon-training-day-38/</link>
			</item>
	<item>
		<title>Marathon Training Day 37</title>
		<description><![CDATA[Tonight was a speed work session. I started with the usual mile warm up at 10:40ish pace. I then did 8 x 400 metres (.25 miles) at very fast 8:00ish pace with 200 metre (.12 miles) recoveries. That followed with the mile cool down at 10:40ish again.
I felt good tonight despite feeling very tired when [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/09/marathon-training-day-37/</link>
			</item>
	<item>
		<title>Marathon Training Week Six</title>
		<description><![CDATA[I tried to paste this week&#8217;s schedule in yesterday but it wasn&#8217;t working for some reason. Here it is:



Week Six 8-14 March


Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday


Rest
1M jog, then 8 x 400m (or 2 mins) fast with 200m (or 90-sec) jog recoveries, then 1M jog
6M (approx 60 mins) slow
1M jog, then 3M (approx 25 mins) brisk, then 1M jog
Rest
4M (approx [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/08/marathon-training-week-six/</link>
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	<item>
		<title>Marathon Training Day 35</title>
		<description><![CDATA[Today was the first long run for a few weeks due to last week&#8217;s Norwegian expedition. Today was hard, I&#8217;ll definitely say that. Eleven miles at slow pace of 10:30ish but it was hard going for the first few miles. Then, when I finally got into my stride I encounter the longest hill&#8230;ever! I ran [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/07/marathon-training-day-35/</link>
			</item>
	<item>
		<title>Marathon Training Day 32</title>
		<description><![CDATA[Tonight was a steady run of five miles at 9:25 per mile and it was very hard. It&#8217;s only the second run back from holiday and the quicker pace really got to me. I was barely hanging on in the last mile. I knew it was going to be hard. I knew I&#8217;d lost a [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/04/marathon-training-day-32/</link>
			</item>
	<item>
		<title>Marathon Training Day 31</title>
		<description><![CDATA[Well, hello. It&#8217;s been a week. Back from Norway and back to marathon training. Slow five miles today except my Garmin GPS was dead so I had to guess at the pacing. I ended up going just a bit faster than I ought to at 10:22 per mile. It was still within the range but [...]]]></description>
		<link>http://www.leahodonovan.com/2010/03/03/marathon-training-day-31/</link>
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