Month: August 2011

training run #321

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Saturday 27 August, 07:58.

Didn’t manage a Thursday run as it was raining Biblically all morning and I stayed at work really late.  At least I had a bit extra energy ready for Saturday…

Cool, started 11C, finished 15C.  Sunny with a breeze, turning showery for the last 5k.  Went for a long loop home – RV – Killamarsh – Woodall – Harthill – Kiveton – Wales – RV – home.  Tried to run gently, easily, watching HR, landing foot under centre of gravity and bending knees more, etc.  Felt OK and easy.  Running downhill my cadence peaked at 98spm!  The odd niggle here and there but generally fine, nothing that stayed and got bad.  There were a few odd surges of HR where I was running on the level with ordinary effort but HR was peaking, so pleased with the average.

Distance:  21.68km
Time:  2:19:33
Avg HR:  146bpm
Avg pace:  6:26 min/km
Avg cadence:  86spm
Calories:  1582

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training run #320

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Tuesday 23 August, 06:05.

Cool, 13C, bright with high cloud, slight breeze.  Ideal running conditions.  Went for the usual home – RV x2 laps – home.  Tried to keep HR low and tried to bend knees and get my feet landing under my centre of gravity.  Felt slight discomfort right achilles and knees felt like they were being worked hard.  Would probably help if I’d read a few more chapters of the running book first.  A good run.  High HR for first 15 mins when I wasn’t trying anything much, but in the low 130s / high 120s after that.

Distance:  11.84km (note footpod counted a longer distance with shorter strides and what felt like faster cadence)
Time:  1:15:42
Avg hr:  138bpm
Avg pace:  6:23 min/km
Avg cadence:  87spm

Garmin – http://connect.garmin.com/activity/108875858 check out high HR at the start!  The peak at the end is the climb out of RV, so understandable.

I’m now into chapter 4 of the book I think- page 113.  Keen to give it a go but it sounds difficult putting all the elements together.

training run #319

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Monday 22 August, 06:05

Mild, 14C, a misty sunrise.  Went for usual home – RV x2 laps – home.  Tried to run softly without changing running style too much.  Right calf had felt a bit strained after last week’s changes so think I’ll read the whole book before adopting any radical changes.  Best HR of recent times, kept it in low 130s for lots of the run and the average would have been a few beats lower but for some odd spikes in the first 3km.

Distance:  11.69km
Time:  1:14:40
Avg HR:  139bpm
Avg pace:  6:22 min/km
Avg cadence:  86spm

 

training run #318

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Saturday 20 August, 07:18

Mild to warm, 14C to 18C, sunny, slight breeze.  Went from home – RV 4 laps – home.  Tried to run easy, bend knees, land softly.  Managed OK, kept HR in the 140s, felt good.  Few aches here and there adapting to different running style but plenty of energy left to the end.  Running with Camelbak made it a little difficult to get straight into comfortable rhythm, but it got easier as the weight went down.  Drank about 650ml cordial and 2 gels.

Distance:  21.44km
Time:  2:16:40
Avg HR:  149bpm
Avg pace:  6:22 min/km
Avg cadence:  84spm

training run #317

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Thursday 18 August, 06:06.

Cold, 10C, bright with sunrise breaking through.  Forearms very cold at the start but warmed up and was very nice conditions for running at RV.  Tried to adopt some of the barefoot running techniques I skimmed in the online book excerpts – bending the knee; mindful of not striking the ground; trying to imagine I was running barefoot and being more gentle and smooth; relaxing calf muscles, etc.  Felt good all the way and finished with very fresh legs, could have done it again straight off!  Did home-RV x2 laps-home again.  Slow pace – from a nice steady rhythm – but a world record low HR, at least my lowest for quite some time.

Distance:  11.71km
Time:   1:14:38
Avg HR:  138bpm
Avg pace:  6:22 min/km
Avg cadence:  84spm

training run #316

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Tuesday 16 August, 06:01

Mild, 13C, overcast with a few puddles underfoot.  Same as yesterday, home – RV 2 laps – home.  Slightly quicker, same HR, slightly faster cadence.  Felt a bit of tiredness running back to back 7 miles but no problems.

Distance:  11.52km
Time:  1:12:52
Avg HR:  143bpm
Avg pace:  6:19 min/km
Cadence:  87spm

training run #315

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Monday 15 August, 05:58

Cool 10C, sunny.  Went for an early morning run, home – RV 2 laps – home.  Settled into an easy pace with HR in the low 140s, and pace was in the 6 min 20s per km.  Could have carried on for ages, legs not tired (but the steep climb up out of RV raised HR a bit!).

Distance:  11.55km
Time:  1:13:37
Avg HR:  143bpm
Avg pace:  6:22 min/km
Avg cadence:  85spm