Month: November 2011

Training run #360

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Wednesday 30 November, 09:14

A cold sunny morning, 5C. Running later than usual due to the public sector strike and having the day off ūüôā Went for an easy paced 7 mile run, not bothered about the time. Slight niggle back of left thigh but it wore off. Easy and nice to run in the sunshine.

Distance: 11.69km
Time: 1:11:11
Avg HR: 138bpm
Avg pace: 6:05 min/km
Avg cadence: 84spm

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training run #359

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Sunday 27 November, 09:21

Very windy, about 8C, some puddles underfoot but didn’t get any showers. ¬†Went for the same 16 mile run as previously but felt strong at 15km and began to think about adding an extra lap of RV. ¬†Tired at 25km but did an extra lap anyway to take it to 19 miles in total. ¬†Mainly felt it in the knees, tired but not hurting. ¬†Felt lots of headwind and sidewind but hardly any wind pushing me from behind in spite of the circular nature of my route. ¬†At times it felt like I was running on the spot because of the strength of the wind! ¬†Bearing that in mind I’d set off easy not trying to run at pace, not expecting a fast time. ¬†Pleased with pace and stats.

Distance:  30.9km
Time:  3:05:47
Avg HR:  149bpm
Avg pace:  6:01 min/km
Avg cadence:  87spm

training run #358

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Friday 25 November, 06:03

Cold, 6C, wet underfoot after overnight rain.  Breezy so wore a cap but might not have needed it.  Went for an easy paced 7 mile run, felt fine.

Distance:  11.66km
Time:  1:11:33
Avg HR:  138bpm
Avg pace:  6:08 min/km
Avg cadence:  87spm

training run #357

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Thursday 24 November, 05:59

Mild 11C, dark, some cloud. ¬†Went for a gentle 7 mile run after a few days on the road following Jacqui’s favourite group. ¬†Not bothered about speed, just kept it steady.

Distance:  11.58km
Time:  1:10:14
Avg HR:  140bpm
Avg pace:  6:04 min/km
Avg cadence:  88spm

training run #356

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Tuesday 22 November, 18:20

7C, cool, dark with clear skies.  An evening run for a change; we got back late from queueing in Manchester so slept in and did an evening run.  First lap I felt fine, and second lap I found my pace increasing and felt strong so kept going.  Did my fastest 7 mile run of recent times and enjoyed it.  I think running in the dark with very few people around helps me to concentrate on smooth running without any regard for what it looks like.

Distance:  11.74km
Time:  1:05:59
Avg HR:  148bpm
Avg pace:  5:37 min/km
Avg cadence:  87spm

Training run #355

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Saturday 19 November, 08:42

7C rising to 10C, sunny with almost no breeze. Did usual 16 mile route. Felt good and tried to run easy, keep HR under control, and focused on running light footed, landing on forefoot not heel. Was surprised the time and pace were similar to last week, expected it to be slower but was only 9 seconds slower. Carried 650ml cordial and had 3 gels and 4 gums.

Distance: 26.25km
Time: 2:34:05
Avg HR: 155bpm
Avg pace: 5:52 min/km
Avg cadence: 87spm

training run #354

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Thursday 17 November, 06:00.

10C, cool, dark.  Went for usual 7 mile run for the third day in a row.  Felt OK, left leg a bit better than yesterday but not 100%.  Tried to keep it easy with the runs being back to back.

Distance:  11.59km
Time:  1:09:40
Avg HR:  143 bpm
Avg pace:  6:00 min/km
Avg cadence:  88spm