training run #123
Saturday 30 January, 6:56am
Cold, about zero degrees. Wore hat due to strong wind on parts of loop, high windchill. Have a head cold so ran slow, just aiming to finish. Thought my energy levels would be low due to fighting the cold.
Loop 1 (5km): 35:08 avg HR 143bpm
Loop 2 (8km): 53:22 avg HR 144bpm
Loop 3 (8km): 52:43 avg HR 142bpm
Loop 4 (8km): 54:20 avg HR 146bpm
Total time: 3:15:33 (nearly 5 mins slower than last week)
Avg HR: 144bpm
Total distance: 29km (Nokia says 28.7km)
Avg pace (Nokia): 6:50 min/km
Felt tired all the last loop, felt very slow but no risk of stopping. Nothing left at the finish. Think I guaged the speed/energy levels OK, but if I’d had another 50ml water I’d have drunk it. Carried 500ml and probably drank 300ml of it on the last loop. Also had 3 gels.
Found a small blister/bloody wound on ankle taking sock off. Didn’t notice at all during the run. Not bad for running new shoes in on a 29km run. Wore them Tues, Thurs and today and feeling fine.
Nokia: http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=2020105
s20steve's Blog 