Month: July 2010

training run #191

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Saturday 31 July, 06:35.

Cool, 13C sunny to start, turning milder through the run.  Did 3 laps of both lakes, aiming for 6 min/km pace.  Tired on 3rd lap but steady pace, lower HR and slightly slower than last Friday.  Concentrated on running form, keeping right knee in alignment, and some inner thigh muscles feel like they had a workout.

Distance:  14.1km (0.1 less than 24/7)
Time:  1:25:33
Avg HR:  150bpm
Avg pace:  6:04 min/km


training run #190

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Thursday 29 July, 18:10.

Mild, 19C, sunny with cloud cover and breezy.  Went for 2 laps of both lakes at RV.  Felt good at the start and surprised at the pace.  Eased off to 6 min/km and kept very even pace / cadence to the end.

Distance:  9.5km
Time 56:10
Avg HR:  147bpm
Avg pace:  5:56 min/km


training run #189

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Tuesday 27 July, 6:05.

Warm, 18C, sunny.  Went for 2 laps of both lakes at RV, at RPE 5-6. Concentrated on good form/posture, felt strong, enjoyed the run.

Distance:  9.44km
Time:  57:25
Avg HR:  146bpm
Avg pace:  6:05 min/km


training run #188

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Saturday 24 July, 06:59

Cool, light breeze, sunny, maybe 13C.  Went for 3 laps of both lakes at RV, 9 miles.  Started at a decent pace and tried to keep it up (committed to getting everyone out shopping mid-morning).  Started to tire on 3rd lap and worked hard to maintain good posture/form.  Realised HR was going up and up, because of effort (RPE maybe an 8), heat, and lack of hydration.  Thought of taking Camelbak but couldn’t find all the innards.  A good run but thighs tired and left shoulder telling me I’d been using my arms a bit.  No injury or signs of ITBFS 🙂

Distance:  14.2km
Time:  1:23:44
Avg HR:  157bpm
Avg pace:  5:54 min/km

On Garmin Connect it says peak HR of 171bpm is 98% of my max; I think I could get it much higher if I pushed harder!


training run #187

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Thursday 22 July, 06:13.

Cool, bright and overcast, about 14C.  Strong breeze.  Went for two faster-pace laps of main lake at RV.  No problems, felt good.  Wasn’t flat out, could have gone a bit faster.  RPE was maybe a 7.

Distance:  7.8km
Time:  45:12
Avg HR:  148bpm
Avg pace:  5:49 min/km

Fastest 2-lapper I’ve done recently; nearest was 46:56 on 12/7.


training run #186

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Tuesday 20 July, 06:14

Warm, 15C, sun/cloud cover, slight breeze.  Damp underfoot after overnight rain.  Went for 2 laps of main lake, felt great.

Distance:  7.8km
Time:  47:45
Avg HR:  144bpm
Avg pace:  6:06 min/km


training run #185

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Saturday 17 July, 07:16

Nice early start for the long run.  Cool bright/sunny 13C to start; was full sun and warmer at the finish.  Aimed to do 3 laps of main lake at RV at a tempo pace, around 6 min/km.

Distance:  11.9km (measured as slightly more than last week; first lap measured almost exactly 4km)
Time:  1:10:15
Avg HR:  149bpm
Avg pace:  5:55 min/km


A good run followed by full stretch routine.  Great 🙂