Month: June 2010

training run #178

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Wednesday 30 June, 06:22.

Warm, sunny, maybe 16C.  Went for 2 laps of the main lake at RV, easy pace.  Felt very good and could have gone on for ages.  Felt strong and fresh afterwards, could have done it again.

Distance:  7.8km (Thought 2x laps was 8km)
Time:  49:50
Avg HR:  140bpm
Avg pace 6:25 min/km


training run #177

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Monday 28 June, 06:14.

Went for an early morning run to avoid the heat. Was sunny, warm, maybe 16C, with nice slight breeze.  Aimed to do 2 short laps of RV, just the main lake.  As I started I noticed the HRM didn’t pick up the foot pod, so just ran to HR and aimed to keep it around 140bpm.  Ended up with a decent time and on target HR.

Distance:  8km
Time:  48:55
Avg HR:  140bpm


Got the foot pod linked easy at the finish, relieved its not broken/flat.

training run #176

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Saturday 26 June, 07:12.

Sunny, warm, slight breeze, maybe 13C.  Went for 2 long laps of RV at 6 minute pace.  Frustrated to get to start point and HRM not paired with strap and foot pod; had done a software update the night before.  After 5 mins of fiddling got it paired and set up.  Slight niggle right ITB first km but probably just a little stiff as it went off and didn’t return.  Or me being super-sensitive.  Felt good the whole run, good posture, kept a very even pace.  Couldn’t see HR on HRM screen so running on perceived rate of exertion, knew I was just above easy and comfortable pace.  Kept going up the hill and along the Avenue home to make sure I got this week’s total distance done.  Full stretch routine afterwards. Brilliant 🙂

Distance:  10.86km
Time:  1:05:10
Avg HR:  151bpm
Avg pace: 6:00 min/km


training run #175

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Thursday 24 June, 7:23.

An early morning run, sunny, warm, maybe 16C.  Did  slightly faster pace compared to Tuesday and felt good.  Two mins faster and slightly higher HR.

Distance:  6.09km
Time:  37:22
Avg HR:  144bpm
Avg pace: 6:08 min/km


training run #174

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Tuesday 22 June, 07:18.

Went for a morning run to benefit from the relatively cool temp, but still 15C or more.  Sunny, slight breeze.  Went for a long lap of RV and up the hill along Hartland Ave home.  Did a slow pace, keeping HR at or below 140bpm except for the hill climb.  Good run.

Distance:  6.0km
Time:  39:26
Avg HR:  138bpm
Avg pace:  6:32 min/km

Garmin: (frustratingly showing GMT instead of British Summertime)

training run #173

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Saturday 19 June, 11:03.

Bright, overcast, 13C, strong breeze/windy.  Aimed to do 2x laps of main lake at RV (8km), taking it steady as a long run.  Felt good so did 2x laps of both lakes.  Strong running, could have done lots more.  No ITBS, felt better as it went on.

Distance:  9.43km
Time: 57:51
Avg HR:  148bpm
Avg pace:  6:08 min/km

Consistent pace, very even km times.


training run #172

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Thursday 17 June, 18:27.

Hot and sunny, about 22C, nice breeze.  Aimed to do one easy long loop of RV given the heat and stiff ITB last few days.  Did one full loop, felt OK and ran up the hill and along Hartland Ave to home.  No ITB problems.

Distance:  6.15km
Time:  37:12
Avg HR:  150bpm
Avg pace:  6:03 min/km


training run #171

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Monday 14 June, 18:01.

Cloudy, bright, overcast, 14C, slight breeze. Ideal for running!  Went for a 4 mile run home > Meadowgate > RV long lap both lakes > return home.  At 3.5k felt very slight rubbing near ITB right knee, but might be me being oversensitive.  After 0.5km went off, never sensitive or painful.  Afterwards knee feels 99% normal, no stiffness or soreness at all.  Otherwise a nice run.  Grey squirrel popped onto road in front of me near watersports centre (tri finish line).  Kept HR in zone 3 (under 150bpm) except for 2 steep climbs back to home.  Decent pace too, felt comfortable.

Distance:  6.8km
Time:  41:01
Avg HR:  146bpm
Avg pace:  6:02 min/km


training run #170

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Saturday 12 June, 09:14.

Warm, sunny, about 15C, with strong breeze.  Nice for running.  Aimed to do 5 mile loop, to Peaks College, old Westfield and back via Meadowgate.  HR stayed high and thought I was pushing a good pace, felt tired towards the end especially thighs with the climbing and descending.  Stretched afterwards. No ITBFS.

Distance:  7.71km
Time:  45:12
Avg HR:  161bpm
Avg pace:  5:52 min/km


Hmmm… max HR 176bpm – must remember to ease off on pace next time, quite a hilly route.

training run #169

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Thursday 10 June, 20:50.

Cool, windy, about 12C.  Went for a 4 mile loop to old Westfield and back via Meadowgate.  Comfortable start and easy uphill, found a good rhythm and good posture.  On the return part picked up speed and glided along the long straight, could have run for miles.

Distance:  7.39km (think I can regard the loop as 7.4km on average)
Time:  44:50
Avg HR:  149bpm
Avg pace:  6:04 min/km