Month: May 2011

training run #292

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Monday 30 May, 17:18.

Waited for a day of showers to ease off, so weather was nice, 12c, sunny, slight breeze, but paths were damp and puddly.  Aimed for 2 easy laps of RV, and tried to maintain a lower cadence / longer stride / use thighs a bit more.  Felt good and managed both laps with a more powerful stride, lower cadence.  Usually run with an average cadence of 90spm, but this run was avg 83spm and peak cadence of 85spm.  Felt this working my thighs a little, as expected.

Distance:  9.39km
Time:  56:55
Avg HR:  153bpm
Avg pace:  6:03 min/km

training run #291

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Saturday 28 May, 09:42.

Light rain at start and a bit during the middle of run.  Went for 3 laps of main lake at RV, started easy but speeded up and HR increased as well.  Felt fine.

Distance:  11.4km
Time:  1:09:18
Avg HR:  156bpm
Avg pace:  6:04 min/km

training run #290

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Wednesday 25 May, 06:43

Perfect conditions; sunny, slight breeze, 8C. Only had time for 1 lap of RV, tried to keep pace very easy for low HR. But legs felt heavy first km and HRM raced away at 166bpm from the off, belt probably not contacting skin properly. Rate improved as I went round and by the time I was finishing heart rate was 142bpm and legs felt good for another lap.

Distance: 4.74km
Time: 28:58
Avg HR: 150bpm
Avg pace: 6:08 min/km

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training run #289

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Sunday 22 May, 17:57.

Mild, 17C, sunny and windy.  Went for 2 laps of RV, felt fine but couldn’t keep my pace low enough to get in Zone 1.  Enjoyed the run and carried on past 2 laps to a full 10k.

Distance:  10.02km
Time:  58:54
Avg HR:  156bpm
Avg pace:  5:52 min/km

training run #288

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Wednesday 18 May, 16:09.

Left work early so I could have a birthday run and go for a pint.  Didn’t manage to get out of bed early enough to run before work!  Very mild 16C, sunny, windy.  Enjoyed 2 laps of RV, seemed to be slightly hard work so definitely in zone 2 not zone 1.  (Had listened to that podcast but still couldn’t make myself run slow enough to be in zone 1.)

Distance:  9.59km
Time:  56:36
Avg HR:  154bpm
Avg pace:  5:54 min/km

training run #287

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Monday 16 May, 06:25.

Went for an easy lap of RV, only had time to do one.  Tried to keep HR under 150bpm.  Mild weather, 12C, windy and cloudy but rain held off.

Distance:  4.69km
Time:  28:56
Avg HR: 145bpm
Avg pace:  6:09 min/km

physio 10 May 2011

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Told physio about the 4 runs and 10 gym visits in the last fortnight.  Discussed varying the gym work – increase weight/number of reps on resistance machines, use dumbbells or weight bars to increase weight on knee dips.  Keep on with roller.

On running, don’t increase pace significantly (yet) but gradually increase length of long run and introduce a third (midweek) run.  Look to increase distances by 10% a week, no more.  Any discomfort take anti-inflammatory medication and rest 2 days or so.

After checking knee flexibility and VMO development I was discharged.

training run #286

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Tuesday 10 May, 05:49.

Sunny, cool morning, 8C.  Ideal conditions for a nice 2 lap run at RV.  Kept a steady pace, no knee niggles.  Upper right thigh slightly stiff from some gym work the previous day and didn’t manage to run it off, but it didn’t hinder me much.

Distance:  9.17km
Time:  55:29
Avg HR:  144bpm
Avg pace:  6:02 min/km

training run #285

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Saturday 7 May, 08:46.

Bright, mild, slight breeze 15C.  Went for 2 easy laps of RV at 6 minute/km pace.  Felt good, no niggles.  Slight shower towards end, nice.

This week went to gym Tues, Wed, Thur, Fri – mostly lunchtimes to use resistance machines on legs, particularly VMO.  Feels like good progress.  Prioritising gym over running as sports physio says that’s where the fix for my knee will come from.  Intend to keep daily gym visits as far as I’m able to, to keep building VMO/leg strength.  Physio has also suggested I keep using the roller.

Distance:  9.29km
Time:  55:23
Avg HR:  150bpm (but I speeded up a bit last km)
Avg pace:  5:57 min/km

training run #284

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Sunday 1 May, 08:58.

Mild, 13C, sunny, nice breeze.  Went for 2 laps of RV.  Felt good, brilliant weather, steady pace.  No knee niggles.

Distance:  9.33km
Time:  54:34
Avg HR:  151bpm
Avg pace:  5:51 min/km