Month: September 2012

training run #487

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Saturday 22 September, 07:01

Cold 4C, clear skies and cold enough for a warm sleeved top, lightweight jacket, gloves and even a cap!  Went for a gentle lap of RV, 4 miles.  Had rested my knee for a week as it felt a bit sore at times after my last run and didn’t want to risk it before the Berlin marathon.  I felt the occasional niggle during the run but no pain, no soreness.  So far there has been no reaction afterwards.  No other problems, felt fine.  There was a thick mist over the water at RV but the sun was breaking through. A nice run.

Distance:  6.77km
Time:  39:53
Avg HR:  153bpm
Avg pace:  5:54 min/km
Calories:  314

training run #486

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Wednesday 12 September, 06:06

Cool, 9C but with mostly clear skies. Went for my usual 7 mile run and there was a ‘red sky in the morning’ preceding the actual sunrise; very nice. I started at an easy pace and gradually speeded up. The first lap I seemed to be doing around 5:50 min/km pace and for lots of the second lap I was sprinting along at 5:18 min/km pace (or relatively sprinting for me I should say). Part of this was trying to stay ahead of another runner on lap 2 and it worked 🙂

I felt good even at the faster pace and my niggles were less noticeable too. No ill after effects, in fact I think it was great. Knocked over 3 minutes off my times on Mon/Tues but it’s not a PB. Was surprised my average HR wasn’t higher.

Distance: 11.46km
Time: 1:05:31
Avg HR: 147bpm
Avg pace: 5:43 min/km
Calories: 781

training run #485

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Tuesday 11 September, 06:02

A cool start, 11C, some black clouds threatening rain but I only had a light shower on the first lap and again at the very end.  Went for my usual 7 mile route and I ignored Garmin data, just ran easy.  My legs felt heavy and I thought it was a really slow run, but it was only a dozen seconds slower than yesterday’s time.  Stiff calves but no real problems.  With the strong breeze and rain showers it’s starting to feel like Autumn is coming.

Distance:  11.57km
Time:  1:08:47
Avg HR:  147bpm
Avg pace:  5:57 min/km
Calories:  756

training run #484

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Monday 10 September, 06:04

Mild, 17C, but grey and overcast with a bit of wind.  I felt drizzle leaving the house and had a light shower on the first lap, but it was nice.  Did the usual 2 laps of RV, 7 miles total, and had the park virtually to myself for the first lap; I only saw one man and his dog instead of the usual handful of runners and cyclists.  They came out for the second lap though.  I did see lots and lots of geese setting off from the water, some passing very near overhead at one point.  Minor niggles with stiff calves but nothing to worry about.  A straightforward run.

Distance:  11.8km (a longer reading than usual for this route)
Time:  1:08:35
Avg HR:  143bpm
Avg pace:  5:49 min/km
Calories:  774

training run #483

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Saturday 8 September, 07:42

Warm, started at 15C and temp rose to 19C or more. Sunny and no breeze. Went for my usual 13 mile weekend route and set out at an easy pace. Kept it steady and just felt the usual minor niggles, left knee and right calf, but no problems. Drank 500ml water and had a gel and 2 small packs of jelly babies. A good run, but hot! Three weeks to Berlin marathon and the priority is to stay injury-free.

Distance: 21.14km
Time: 2:09:13
Avg HR: 155bpm
Avg pace: 6:07 min/km
Calories: 1613

training run #482

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Thursday 6 September, 06:10

Chilly 10C, due to mostly clear skies. Went for my usual 7 mile run. Didn’t look at Garmin, just kept it easy. Both calves a bit stiff but they eased off later. A nice run with a great sunrise. Pleased to do the same time as Tuesday’s run with a good HR.

Distance: 11.47km
Time: 1:08:21
Avg HR: 141bpm
Avg pace: 5:58 min/km
Calories: 832

training run #481

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Wednesday 5 September, 06:02

Thermometer said 11C, but it felt like 6C due to clear skies. Did my usual 7 mile run at RV. Ignored Garmin and ran at an easy pace. Slight niggle left knee and stiff right calf, as usual. Pleased it was only a minute slower than yesterday. Nice mist on the water and sunrise again.

Distance: 11.53km
Time: 1:09:24
Avg HR: 142bpm
Avg pace: 6:01 min/km
Calories: 839