Month: August 2010
Monday 30 August, 07:30.
Cool, 11C, sunny, windy on far side of RV, warm on this side. Went for last long run before Nottingham Half Marathon, 2 long laps and 3 laps of main lake. Aimed to keep a steady pace around 6 min/km. Felt OK and managed to knock 6 minutes off my time from 20/8, with a lower avg HR.
Avg HR: 156bpm
Avg pace: 5:57 min/km
Thursday 26 August, 18:40.
An evening run for a change, was difficult to fit it in in the morning. Mild, 14C, spots of rain. Went for 2 long laps of RV, and managed to do 27 minute laps, not quite a PB. Good posture all the run and I pushed on for the last 2km.
Avg HR: 150bpm
Avg pace: 5:47 min/km
Tuesday 24 August, 06:18.
Cool, windy, 11C so I wore sleeveless yellow coat. Probably didn’t need it, but it was cold getting to the start. Went for 2 long laps of RV at 6 min/km pace. Used Endomondo on Nokia for first time. Novel how it shouts out your time each km.
Distance: 9.2km (Garmin – less than the usual 9.3 or 9.4!)
Avg HR: 145bpm
Avg pace: 6:03 min/km
Endomondo: http://api.mobile.endomondo.com/workouts/2374546 (recorded distance as 9.43km)
Friday 20 August, 09:51.
Very warm, 20C, overcast, breezy. Went for 2 long laps of RV followed by 3 laps of main lake, to do a 13 mile run in prep for the Nottingham Half Marathon in 3 weeks time. Felt good on first laps, fast pace at start and tried to lower it to 6 min/km. On 4th and 5th laps started to tire a lot, so went into a slower ‘get me home’ pace. Despite having Camelbak with 500ml water, it wasn’t enough and I didn’t have any gels. Thought having a porridge breakfast at 8am would be enough. A good run though, no injuries and good to get the distance under my belt again before Nottingham.
Distance: 20.78km (must be under-recording due to slow pace – know it must be easily 13 miles, nearer 13.5)
Avg HR: 157bpm (max HR 176bpm, which Garmin shows as 101% of max!)
Avg pace: 6:14 min/km
Would like to do one more 13-miler in a week or so, but have lots of driving next weekend too (to Inverness and back!), so will decide later.
Wednesday 18 August, 06:12.
Cool, 13C, sunny. Went for 2 laps of RV, managed to keep a fast pace and surprised at some of the split times. Think its the fastest 2-lapper I’ve done. Because of the busy weekend I missed a run and think that’s been good for my knees.
Avg HR: 148bpm
Avg pace: 5:43 min/km
Sunday 15 August, 10:09.
Hot, 20C and sunny, needed sun cream. After Emma’s 18th and a lot of standing at Newmarket on Friday I decided to do 2 steady laps of RV, 6 miles. (This was just to keep me active and was instead of the scheduled 11 miles.) Started at a fast pace and tired on the second lap.
Avg HR: 154bpm
Avg pace: 6:00 min/km
Wednesday 11 August, 06:16.
Cool, 12C, sunny clear skies. Went for 2 laps of both lakes at RV, a medium pace 6 min/km. Had slightly stiff lower back muscles and calves, but got round OK
Avg HR: 144bpm
Avg pace: 6:01 min/km
A very flat cadence graph, incredible 🙂
Monday 9 August, 06:10.
Mild, 15C, bright and sunny. Went for 2 laps of both lakes at RV, aiming for a 6 min/km pace. Felt good, went a little bit faster.
Avg HR: 146bpm
Avg pace: 5:54 min/km
Saturday 7 August, 06:38.
Mild, 15C, bright overcast, no breeze. Went for 3 long laps of RV and 1 lap of the main lake for my longest run since Paris; just over 11 miles / 18km. Started on 6 minutes per km pace and tried to keep it going. Tired a bit on lap 3 and more on lap 4 but maintained good pace (speeded up even). Thighs felt most tired, but that’s OK. Really enjoyed the run and keeping good even pace, feel in good shape.
Avg HR: 151bpm
Avg pace: 5:53 min/km
Wednesday 4 August, 18:01.
Went for an evening run as it was too wet in the morning. Warm, maybe 17C, bright and sunny, strong breeze on far side. Did 2 laps of both lakes at RV. The 1st km was a good pace and tried to keep going at about 5:50 min/km. Felt good, PRE about 8.
Avg HR: 150bpm
Avg pace: 5:47 min/km
Very even cadence and pace.