Month: June 2012

training run #449

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Saturday 30 June, 07:09

14C, grey and overcast.  Went for my usual 13 mile route and it started raining heavily after 1km.  Rain stopped about halfway and the sun came out for last 2 miles.  Kept an easy pace to try to manage HR in the 140s.  Thinking that for Hell on the Humber I will need to manage HR, can’t be running in the 150bpm+ or I’ll not get far.  Felt fine, slight niggle left knee but ran it off.  New blisters on left foot.  Bleeding nipples due to the soaking and shirt friction.

Distance:  21.1km
Time:  2:09:02
Avg HR:  145bpm
Avg pace:  6:07 min/km
Calories:  1408

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training run #448

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Thursday 28 June, 06:16

Warm, 18C, with a breeze coming from Killamarsh.  Went for my usual 7 mile route, 2 laps of RV.  Tried to keep HR around 140bpm and allowed pace to drop a bit.  Keen to keep it steady and build my mileage again.  Felt fine, no problems.  A heavy shower cooled me off for the last 2k.

Distance:  11.42km
Time:  1:10:35
Avg HR:  141bpm
Avg pace:  6:11 min/km
Calories:  817

training run #447

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Tuesday 26 June, 19:04

Hot, 20C but overcast with a breeze.

Didn’t manage to run in Ireland over the last week due to the disruption of travel, queuing and the weather. But you might count dragging luggage all over and standing up in a queue for a full 24 hours a form of cross-training 😉

Working in London today and staying overnight, so fitted in a run after work. Ran from hotel to Hyde Park, one long loop of the park, and back to hotel. Loop was about 6km, total 11.8km, 7 miles.

Drank 500ml water. The heat and my dehydration kept my HR high, but felt great to get a run in.

Distance: 11.8km
Time: 1:08:24
Avg HR: 161bpm
Avg pace: 5:48 min/km
Calories: 771

Knee update

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Tuesday 19 June, evening.

Left knee feels fine. Right knee feels 90-95% fine. Just feel a tiny niggle now and then, enough to know it’s not quite right. But much better than it was on Sunday. Think it was wise to not do a run before work today. Taking my kit to Ireland and if it keeps improving will try a few runs.

training run #446

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Sunday 17 June, 08:08

Mild 10C, bright and sun trying to break through.  While staying near Dumbarton I plotted a route from Milton along A82 to Balloch, then back along A813, 13 miles.  Carried 500ml water, 1 gel and 2 packs jelly babies, and used them all.  The run started fairly flat but developed into some long inclines, not really steep hills but still good exercise.  Felt a few knee niggles but ran them off.  Enjoyed the run in a different environment, but not the cars doing 70mph and some not giving me room.  Pleased with time and HR considering the few hills I encountered.

Afterwards I felt some soreness in the knees, particularly the right knee.  Can still feel it a day later.  Not a stabbing pain,just general soreness.  Wonder if my reduced weekly mileage has put my body into repair mode, and a half marathon every weekend isn’t welcome.  Will take a day or two off and get my knees feeling right before resuming.

Distance:  21.13km
Time:  2:03:50
Avg HR:  150bpm
Avg pace:  5:52 min/km
Calories:  1380

training run #445

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Tuesday 12 June, 19:17

Mild, 13C, with a cooling breeze.  Went for a run after getting Jacqui to Sheffield Arena for a gig.  Did my usual 7 mile route, 2 laps of RV.  Carried 500ml water and drank it, and I think it helped keep me strong to the end of the run, after a stressful and tiring day at work.  A good run.  Finished off with a whole pizza for tea, so put those calories straight back in, and more 🙂

Distance:  11.5km
Time:  1:06:25
Avg HR:  151bpm
Avg pace:  5:47 min/km
Calories:  759

training run #444

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Sunday 10 June, 10:32

Very mild, 18C, bright with high cloud.  I’ve been doing 2 midweek runs and 1 long weekend run since Mcr, but work, weather and Westlife kept me to just 1 midweek run this week.   Went for my usual 13 mile route and felt strong with a good spring in my stride.  Kept it at a steady pace because of the heat.  Carried 500ml water and could have used more.  A good run, finished well.

Distance:  21.06km
Time:  2:05:46
Avg HR:  155bpm
Avg pace:  5:58 min/km
Calories:  1460