Month: January 2010

training run #116

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Monday 18 January, 6:26am.

A bit less cold, 5C, no snow, ice, or rain.  Wrapped up but no hat.  Planned a steady 5 mile / 8km loop to college, old Westfield and back via Meadowgate.  Felt fine.

Distance:  8km
Time:  51:31
Avg HR:  144bpm

training run #115

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Saturday 16 January, 6:23am.

Cold (3C), wet and windy. Wrapped up but wore shorts.  Took hat off after first km.  Felt the wind chill at times.  Carried 700ml water and gels in Camelbak; drank about 300ml and used 3 gels.  Felt strong, was pleased with time for first loop and tried to keep the pace up.  Was more interested in getting round and out of the rain asap than a record time.  On the last loop thought I could finish around 2h40 so pressed on.

Loop 1 (4.9km):  31:26  avg HR 148bpm
Loop 2 (7.1km):  41:52  avg HR 147bpm
Loop 3 (7.1km):  42:09  avg HR 150bpm
Loop 4 (7.2km):  43:19  avg HR 159bpm
Total time:  2:38:45
Total distance:  26.3km
Avg HR:  151bpm

Last week the same route was 2h59, the week before was 2h47, so with almost no snow/ice was very pleased. Legs felt very good, tired at the end but not overly fatigued.  Felt like I has a good running gait, compared to the slow pace jogging of the recent wintry weeks.  Sodden through with the rain that lasted the whole run, but don’t think I could have done it in wellies!

Didn’t use Nokia due to rain, but here’s a link to Garmin:

training run #114

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Thursday 14 January, 6:47am.

Cool, 1.5C, so wrapped up including track bottoms.  Misty but roads clear of ice; snow on footpaths.  Ran to college, old Westfield and back via Meadowgate.  Previously measured this loop several times as 8km, this time Nokia recorded 7.8km?

Distance:  8km (?)
Time:  50:44
Avg HR:  148bpm

I was trying to get round in a good time as I was ‘running late’ for work. Felt OK and happy with the time and got quite a fast rhythm/pace going on the long straight home run.

training run #113

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Tuesday 12 January, 6:11am,

About 2C, OK for shorts but otherwise wrapped up. Black ice on some roads and paths covered in icy snow.  Planned to do 4.9km loop of Sainsburys and 7.2 mile loop to old Westfield and back.  Easy pace, just getting round dodging ice and traffic.  Enjoyed it.

Distance (Nokia):  12.1km
Loop 1 (4.9km):  33:18  avg HR: 145bpm
Loop 2 (7.2km):  47:40  avg HR: 138bpm
Total time:  1:20:58
Avg HR:  141bpm
Avg pace (Nokia):  6:41 min/km

Time ought to be 20 secs quicker but I pressed Stop on the Nokia before the Garmin today. Doesn’t make much difference. A comfortable run and felt strong.

Had a banana and coffee before starting, a gel halfway round, and carried and used 250/300ml water in Camelbak.

training run #112

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Monday 11 January, 6:00am.

Cold, 3C but wore shorts and my new running hat.  8km loop to college, old Westfield and back via Meadowgate.  Felt good and strong throughout, in spite of wet feet. Roads very slushy and footpaths covered in wet snow.

Time:  54:14
Distance:  8km
Avg HR:  145bpm

Nice smooth HR graph today: – it looks smoother on my PC, honest!

Was drizzling light rain / snow, but it didn’t stop me smiling!  Didn’t bother with the Nokia as I thought it might get too wet.

training run #111

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Saturday 9 January, 6:01am.

Cold, -2C, so wrapped up and wore track bottoms.  Went for 1x 3 mile loop and 3x 4.5 mile loops.  Took hat off after first mile.  Heavy snow shower on loops 2 and 3 and light snow shower on loop 4.  Ran on roads and dived onto snowy footpaths when some buses and difficult cars came along.

Adopted the suggestions from the book and made sure I enjoyed the run, took less notice of time.  Smiled a lot.  Good job there were few people about or I’d have been locked up grinning thru the heavy snow!

Carried 700ml water in Camelbak and 3 gels.  Used only 200-250ml water but think the gels helped avoid fatigue, especially in thigh muscles.  Legs felt OK at the end of the run, but it was a slow time due to conditions.  After a bath knees ached a little probably due to running on snow quite a bit.

Loop 1 (4.9km):  34:48  avg HR:  147bpm
Loop 2 (7.1km):  47:34  avg HR:  143bpm
Loop 3 (7.1km):  48:26  avg HR:  144bpm
Loop 4 (7.2km):  48:51  avg HR:   151bpm
Total time:  2:59:39
Total distance (Nokia):  26.3km
Avg HR:  146bpm
Avg pace (Nokia):  6:51 min/km

A great, fun run.

training run #110

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Thursday 7 January, 6:26am.

Very cold, about -4C, so wrapped up including track bottoms.  Icy snow on pavements so used roads as much as possible.  Felt fine, really getting into a rhythm for parts of the run.

Time:  55:16
Distance:  8km
Avg HR:  146bpm

No Nokia data as the phone seemed to lose the software and I didn’t want to wait around to reboot it.