One step at a time

tisnotover · 18-05-2010 10:20pm

Sosa wrote: »

[
Thats it for me on LSR's...lads and ladies....

Taper started on my last mile of 7:47 and i was smiling.

I like that bit !?! Great running there. Its all about minding yourself now till the big day !

Sosa · 18-05-2010 10:30pm

tisnotover wrote: »

I like that bit !?! Great running there. Its all about minding yourself now till the big day !

Oh,yeah....thankfully the hard work is done....
I had an eddie rockets today...smokestack burger with half and half chips/onion rings washed down with a vanilla malt....:D
Just a treat for finishing the hardship of long runs.

This marathon training is draining,i was fine for the first 6/7 weeks but since the half in wexford i have been feeling tired,rest up a bit now for Saturday night and see what kind of time i can get at this 5m...another treat

...then serious taper from then.....

tisnotover · 18-05-2010 10:42pm

Sosa wrote: »

Oh,yeah....thankfully the hard work is done....
I had an eddie rockets today...smokestack burger with half and half chips/onion rings washed down with a vanilla malt....:D
Just a treat for finishing the hardship of long runs.

This marathon training is draining,i was fine for the first 6/7 weeks but since the half in wexford i have been feeling tired,rest up a bit now for Saturday night and see what kind of time i can get at this 5m...another treat ...then serious taper from then.....

I like the Eddie Rockets bit too, love the milkshakes there, well deserved!

Know what ya mean about feeling drained, the last 3/4 weeks I've found very tough, but hopefully with the mileage lowering we'll be well rested in a few weeks !

village runner · 18-05-2010 10:43pm

Sosa wrote: »

Oh,yeah....thankfully the hard work is done....
I had an eddie rockets today...smokestack burger with half and half chips/onion rings washed down with a vanilla malt....:D
Just a treat for finishing the hardship of long runs.

This marathon training is draining,i was fine for the first 6/7 weeks but since the half in wexford i have been feeling tired,rest up a bit now for Saturday night and see what kind of time i can get at this 5m...another treat ...then serious taper from then.....

Dont F*ck up the taper with a shi**y diet like a lad i know. You have the training done but the nxt 3 weeks are equally as important.

Gringo78 · 19-05-2010 2:45pm

village runner wrote: »

Dont F*ck up the taper with a shi**y diet like a lad i know. You have the training done but the nxt 3 weeks are equally as important.

+1 Yesterday I saw a packet of biscuits I hadn't seen before...Cadbury Turkish. Had to try them. The whole packet. Gotta watch that! Need to back off on the treats this week.

Well done on getting the training complete....you nailed it, real sustained consistency. I'll get to you to halfway in 1:30 with minimum fuss (even effort all the way) and you'll push on from there.

Sosa · 19-05-2010 9:29pm

Gringo78 wrote: »

+1 Yesterday I saw a packet of biscuits I hadn't seen before...Cadbury Turkish. Had to try them. The whole packet. Gotta watch that! Need to back off on the treats this week.

Well done on getting the training complete....you nailed it, real sustained consistency. I'll get to you to halfway in 1:30 with minimum fuss (even effort all the way) and you'll push on from there.

I didnt like those...the cadbury turkish....felt vey dissapointed...the same with the crunchie ones...im more of a plain biscuit man.

As for the marathon,i imagine we will be together longer than 13m...
My "plan" is to run within myself for the first 18,evaluate the situation from there and make a decision...best case scenario for me is i make up a minute or 90s over the last 8m as i wont be at 18 any sooner than 3:00 pace.

tisnotover · 19-05-2010 9:46pm

worth a look, for those last few miles of marathon:
http://www.youtube.com/watch?v=0uACaFK28es&feature=related

Sosa · 20-05-2010 12:00pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|||||3
22-05-10|||||3
23-05-10|||||3

Lovely handy 6 with Sungod followed by roasting hot jacuzzi,steam room and sauna...

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|26|3|13|3|60

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

theboyblunder · 20-05-2010 3:06pm

Sosa wrote: »

I didnt like those...the cadbury turkish....felt vey dissapointed...the same with the crunchie ones...im more of a plain biscuit man.

As for the marathon,i imagine we will be together longer than 13m...
My "plan" is to run within myself for the first 18,evaluate the situation from there and make a decision...best case scenario for me is i make up a minute or 90s over the last 8m as i wont be at 18 any sooner than 3:00 pace.

Hi Sosa

Congrats on getting the training done. Great stuff. Cant help but notice some negativity in your log of late, and gringo and TNO. Gotta pitch in.

You are flying. I have every intention of breaking sub 3 in august and im nowhere near you in terms of 5, 10 and half times. 2009 was 2009 and this year sees a much smarter and better trained Sosa. Delete 2009.

Youve done the LSRs, youve done the PMP miles, youve done the mileage.

Your decision at 18-20 miles is to start to kick on or wait until 22-23. Not to drop below sub 3. If the weather is conducive and you pace the first half well, then its on. End of story.

6'49/mile is slow for you. Slow. No room for doubts in your head, they will weigh on you if you have them at 20. Visualise yourself cruising at 6'49 in the last 10k. See yourself passing people instead of being passed. Remember that 5'20-5'30 miles are no problem for you on good days.

If you miss it busting your arse then fine, but the only room for doubts is in the last mile.

Hope this aint too preachy but I think its necessary. Have been following your log since your half in december and wanna see you do it.

Sosa · 20-05-2010 6:30pm

theboyblunder wrote: »

Hi Sosa

Congrats on getting the training done. Great stuff. Cant help but notice some negativity in your log of late, and gringo and TNO. Gotta pitch in.

You are flying. I have every intention of breaking sub 3 in august and im nowhere near you in terms of 5, 10 and half times. 2009 was 2009 and this year sees a much smarter and better trained Sosa. Delete 2009.

Youve done the LSRs, youve done the PMP miles, youve done the mileage.

Your decision at 18-20 miles is to start to kick on or wait until 22-23. Not to drop below sub 3. If the weather is conducive and you pace the first half well, then its on. End of story.

6'49/mile is slow for you. Slow. No room for doubts in your head, they will weigh on you if you have them at 20. Visualise yourself cruising at 6'49 in the last 10k. See yourself passing people instead of being passed. Remember that 5'20-5'30 miles are no problem for you on good days.

If you miss it busting your arse then fine, but the only room for doubts is in the last mile.

Hope this aint too preachy but I think its necessary. Have been following your log since your half in december and wanna see you do it.

Of course i have doubts tbb,after Dublin it would be wrong not to.
I know that the training this time round has been better but non the less at 20m this time i hope to be in uncharted territory,meaning feeling strong and wanting to push on,i didnt have that in Dublin,i needed to stop at 20 up there,but thats for the pep talk anyway.
Regardless of what my shorter times are compared to you or anyone else,26.2 is a different ball game all together.

Sosa · 21-05-2010 9:25am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|||||3
23-05-10|||||3

Early 7am start today,it was a pleasure on the quiet roads around here.
clipped along nicely and added 4x100m strides at the end for good measure.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|27|3|13|3|61

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

Sosa · 22-05-2010 10:02pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|7.5|w/5@5:45p|Race|Roasting|3
23-05-10|||||3

Portlaw 5m - 28:47

I didnt really know what to expect tonight,the course is set up for a fast time,but the heat probably got in the way of beating my 28:24 from earlier in the year.
Had a look around at the start and didnt see to many familiar faces,off we went and straight away 4 bombed off...to fast for me and i was content to leave them go...5 others were ahead of me aswell through the first half of mile one,2 of them were your customary locals in gaa shirts that i knew would fall back soon and they did nearly in a heap as we went through the first mile in 5:27...tipped along nicely for the next mile passing two others to put me 5th where i would stay for the duration as 4th was a good 30s ahead by 3m and we had the hardest part of the race to go back into the glaring sun up a steady climb of about a mile to bring us back into Portlaw.
A slowish 4th mile of 5:58 and i was looking for the line...gave everything over the last mile to do it in 5:42....28:47 overall and my highest finish in a race to date - 5th.
A bit dissapointed not to be closer to my PB,but what harm...i will get at least one more 5m in this season,and will go for it again.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|27|3|13|4|62

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

Sosa · 23-05-2010 10:32am

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|7.5|w/5@5:45p|Race|Roasting|3
23-05-10|13.1|7:26|Med Long|Roasting|3

Didnt know how i would feel this morning after the race last night.
I had an early start,out the door at 7:30 as it was the only oppurtunity i would get today.
So a bowl of oat cheerios ( not the honey nut ones,VR...no need to worry

) a sup of water and off i went,laboured through the first mile around 7:50p....wasn't really having the time of my life at that stage...2nd mile a bit easier and 3rd mile easier again...after that i coasted....

But boy was it hot out there,even at that early hour...its going to be a scorcher today...its bbq time !

I had the new dead weather album for company today,listened to it twice ( its only 33 min )tracks 4 and 11 are great,then i threw on their first album...any fan of the white stripes or the raconteurs would love them.

Week one of the taper down but i was only around 8/9 miles down from last week but it felt like 20m down...next week i will hit 40m max...then around 20-25 the week before...see how it goes.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|27|3|13|4|63

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

tisnotover · 23-05-2010 11:25am

Sosa wrote: »

Portlaw 5m - 28:47

I didnt really know what to expect tonight,the course is set up for a fast time,but the heat probably got in the way of beating my 28:24 from earlier in the year.
Had a look around at the start and didnt see to many familiar faces,off we went and straight away 4 bombed off...to fast for me and i was content to leave them go...5 others were ahead of me aswell through the first half of mile one,2 of them were your customary locals in gaa shirts that i knew would fall back soon and they did nearly in a heap as we went through the first mile in 5:27...tipped along nicely for the next mile passing two others to put me 5th where i would stay for the duration as 4th was a good 30s ahead by 3m and we had the hardest part of the race to go back into the glaring sun up a steady climb of about a mile to bring us back into Portlaw.
A slowish 4th mile of 5:58 and i was looking for the line...gave everything over the last mile to do it in 5:42....28:47 overall and my highest finish in a race to date - 5th.
A bit dissapointed not to be closer to my PB,but what harm...i will get at least one more 5m in this season,and will go for it again.

Nice going last nite Sosa, great time given heat that is there this wknd and 5th place as well, good going !

Like the bit about the GAA heads running off !

Abhainn · 23-05-2010 10:07pm

tisnotover wrote: »

Nice going last nite Sosa, great time given heat that is there this wknd and 5th place as well, good going !

Like the bit about the GAA heads running off !

Ya laughed meself too. Good time none the less. Enjoy (ha ha like who does before a marathon) the next two weeks

theboyblunder · 24-05-2010 9:17am

Sosa wrote: »

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
17-05-10|4|7:24|Aerobic|Fantastic Sunshine|3
18-05-10|17|7:09p Overall|Long|Dull and very windy again|3
19-05-10|Rest||||3
20-05-10|6|7:50|Recovery|Very warm|3
21-05-10|4|7:18|Aerobic|Very Warm|3
22-05-10|7.5|w/5@5:45p|Race|Roasting|3
23-05-10|||||3

Portlaw 5m - 28:47

I didnt really know what to expect tonight,the course is set up for a fast time,but the heat probably got in the way of beating my 28:24 from earlier in the year.
Had a look around at the start and didnt see to many familiar faces,off we went and straight away 4 bombed off...to fast for me and i was content to leave them go...5 others were ahead of me aswell through the first half of mile one,2 of them were your customary locals in gaa shirts that i knew would fall back soon and they did nearly in a heap as we went through the first mile in 5:27...tipped along nicely for the next mile passing two others to put me 5th where i would stay for the duration as 4th was a good 30s ahead by 3m and we had the hardest part of the race to go back into the glaring sun up a steady climb of about a mile to bring us back into Portlaw.
A slowish 4th mile of 5:58 and i was looking for the line...gave everything over the last mile to do it in 5:42....28:47 overall and my highest finish in a race to date - 5th.
A bit dissapointed not to be closer to my PB,but what harm...i will get at least one more 5m in this season,and will go for it again.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|3|27|3|13|4|62

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|||

great run sosa - havent lost the speed

Sosa · 24-05-2010 7:05pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|||||2
26-05-10|||||2
27-05-10|||||2
28-05-10|||||2
[EMAIL="29-05-10|7.5|w/5@|||2"]29-05-10|||||2[/EMAIL]
30-05-10|||||2

A slow 4 to get the week underway.
Just handy running this week with the exception of an interval run wednesday...rest day tomorrow.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|27|3|14|4|64

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

Sosa · 26-05-2010 9:43pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|||||2
28-05-10|||||2
29-05-10|||||2
30-05-10|||||2

5x1m intervals today....and it was very hot and surprisingly windy.
1m easy then 5x1m @ 5:49,5:49,5:54,5:53 & 5:55.
2min jog inbetween the first 4 reps made up another mile and then 2m easy to finish off.
This was tough enough today,started a new job monday so the oul body is not used to running after a days work,will have to get used to it !

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|27|4|14|4|65

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

tisnotover · 26-05-2010 10:22pm

So who's in top form then with a session like that !
all best with new job!

Sosa · 27-05-2010 9:38pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|5.8|7:24|Aerobic|Windy|2
28-05-10|||||2
29-05-10|||||2
30-05-10|||||2

Nice easy run with Dukie who said he was tired but yet he was pushing along nicely...and then legged it off at the end...i'll get you for that duke when i am recovered from cork.
I have not given the marathon a fleeting thought since i got thi job and i am delighted with that as i out-thought myself last year.
Nearly there now...

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|28|4|14|4|66

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

Dukie · 28-05-2010 8:24am

Have to try and keep you on your toes Sosa.....

Sosa · 28-05-2010 6:03pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|5.8|7:24|Aerobic|Windy|2
28-05-10|4.2|7:25|Aerobic|warm but still very windy|2
29-05-10|||||2
30-05-10|||||2

This felt harder than it should have,legs were tired.
First outing with the new 405 and i managed to get the 3 fields on the screen,time,ave pace and distance which was nice.
I used to have my 50 on current pace which was great,but will get used to looking at average pace in a while.
I didnt load up the software yet...may do it over the w/e.

Not much more to do this week,maybe 10 slow tomorrow nd another 4 on Sunday....tha will be 37 for the week...down under 25 next week in the lead up.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|4|29|4|14|4|67

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6||

tisnotover · 29-05-2010 12:11am

Sosa wrote: »

This felt harder than it should have,legs were tired.
First outing with the new 405 and i managed to get the 3 fields on the screen,time,ave pace and distance which was nice.
I used to have my 50 on current pace which was great,but will get used to looking at average pace in a while.
I didnt load up the software yet...may do it over the w/e.

Not much more to do this week,maybe 10 slow tomorrow nd another 4 on Sunday....tha will be 37 for the week...down under 25 next week in the lead up.

Good news about the 405 Sosa, its a very handy piece of kit. Also worth setting up current lap-pace and overall av-pace fields on it. Di you get the HRM with it ?

Be interested to know what way your breaking the 25miles down for next week...can't believe its coming around so quickly now !!

Sosa · 29-05-2010 10:15am

tisnotover wrote: »

Good news about the 405 Sosa, its a very handy piece of kit. Also worth setting up current lap-pace and overall av-pace fields on it. Di you get the HRM with it ?

Be interested to know what way your breaking the 25miles down for next week...can't believe its coming around so quickly now !!

You can only see 3 fields at the one time though...correct ?
It only came with a quick start manual....the full one is on a disc...thats a bit of a balls really.
How do you set up the current pace ...
I have average pace as one of my fields

No HRM...didne bother with it as i have never had one,but may in the furure.

tisnotover · 29-05-2010 11:28am

Sosa wrote: »

You can only see 3 fields at the one time though...correct ?
It only came with a quick start manual....the full one is on a disc...thats a bit of a balls really.
How do you set up the current pace ...
I have average pace as one of my fields

No HRM...didne bother with it as i have never had one,but may in the furure.

Yeah, only 3fields, pity, as I ahd a 205 and that had four.

You can download (free) a copy of the full manual here (see item #4):
https://buy.garmin.com/shop/store/manual.jsp?product=010-00658-10&cID=142&pID=11039

If you goto the section on Settings->Data Fields in the manual, you'll see how you can configure the display screens for different fields (and the different pace settings)
On the watch itself, hold menu->Settings->Data Fields to get into this edit mode.

Sosa · 30-05-2010 1:42pm

Date|Miles|Ave pace|Type|Weather|Weeks to Cork
24-05-10|4|7:51|Recovery|Dull heat|2
25-05-10|Rest||||2
26-05-10|9|6:36p Overall|Intervals|Hot and Windy !|2
27-05-10|5.8|7:24|Aerobic|Windy|2
28-05-10|4.2|7:25|Aerobic|warm but still very windy|2
29-05-10|Rest||||2
30-05-10|12.5|7:30|Aerobic|Warm|2

Thats it...all done...last med long this morning in perfect conditions.
No more to do,just rest up for the week...a few 4's and 5's during the week and see what happens next Monday.

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|29|4|14|4|68

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

Sosa · 31-05-2010 10:02am

Date|Miles|Ave pace|Type|Weather|Days to Cork
31-05-10|4|7:55|Recovery|Dull|7
01-06-10|||||6
02-06-10|||||5
03-06-10|||||4 :rolleyes:
04-06-10|||||3
05-06-10|||||2
06-06-10|||||1 :eek:

Just a trot around after dropping the young fella to school.

Have the 405 up and running well now,will have to get current pace up though...
I had ave pace yesterday and today i had current lap pace....have to fiddle around with it.

The elevation does not read like it should,todays run looks fairly flat but i went down two decent hills and the first mile was all uphill.

http://connect.garmin.com/activity/35167241

Long 16+|Med 12-16|Aerobic|Vo2|Recovery|Race|Total
12|5|29|4|15|4|69

Wk 1|Wk 2|Wk 3|Wk 4|Wk 5|Wk 6
61|58.23|58.47|58.7|60.2|62|

Wk 7|Wk 8|Wk 9|Wk 10|Wk 11|Wk 12
55.5|46.8|32.6|60.3|51.6|35.5|

Krusty_Clown · 31-05-2010 10:16am

There you go, fixed it for you.

If you're feeling self-conscious about the elevation charts, click the zoom button a few times. Always does wonders for me.

Best of luck in the new job, and take it nice and handy over the next few days. Lots of sleep and healthy food!

tisnotover · 31-05-2010 10:31am

Well done on getting the mileage in Sosa...nice and easy now this week and we'll see you at the start-line in Cork !

Sosa · 31-05-2010 10:59am

Krusty_Clown wrote: »

There you go, fixed it for you.

If you're feeling self-conscious about the elevation charts, click the zoom button a few times. Always does wonders for me.
Best of luck in the new job, and take it nice and handy over the next few days. Lots of sleep and healthy food!

Is that fixed now for all my runs or will i have to fiddle round with it myself ?
I get lots of sleep all the time....and the food thing i have been working on.
-Thanks

tisnotover wrote: »

Well done on getting the mileage in Sosa...nice and easy now this week and we'll see you at the start-line in Cork !

Will do tno...looking forward to it now.

One step at a time

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