Month: November 2012

training run #509

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Friday 30 November, 06:04

Another frosty start, clear skies, full moon, etc.  Thermometer outside bedroom window showed 1C, iPhone weather says -3C.  I believe the iPhone!  Wrapped up again for another 4 mile single loop of RV.  Left calf fine, if anything the slight stiffness was in right calf today.  Tiptoed over icy paths again.  A good run.

Distance:  6.77km
Time:  39:53
Avg HR:  148bpm
Avg pace:  5:53 min/km
Calories:  496

training run #508

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Thursday 29 November, 06:10

Freezing cold, frosty, clear skies with a full moon.  Thermometer said 1C but it must have been below 0C.  It took two days to get over the calf cramp, but I felt good today so did a single lap, 4 miles.  Wrapped up well and stepped carefully with the icy puddles and paths on my route.  Surprised by the pace, but Garmin seems to have gone wrong.  It had me starting in Killamarsh a mile from my actual starting point, and recorded about half a kilometer too much distance.  Astonishingly, it also recorded an elevation gain of 43,198m, instead of the 46m it recorded for Friday’s run!  Only felt slight stiffness in left calf. Pleased to get back running so quickly, as on Monday I’d feared the worst, a long layoff.

Distance:  should be 6.8km, recorded 7.36km
Time:  40:03
Avg HR:  150bpm
Avg pace:  recorded 5:27 min/km, but actual more like 5:53 min/km
Calories:  505

training run #507

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Monday 26 November, 05:59

Cool 8C, very wet underfoot after heavy overnight rain. Went for my usual 7 mile run after a runless week. Work, weather and family created a difficult schedule last week so I rested.

Felt OK today, and had little idea of my actual pace in the dark and heavily-puddled Rother Valley. Towards the end of the first lap I saw another runner ahead and used them as a target, but they branched off. Then on the second lap at about 9km a sudden, awful cramp grabbed my left calf. I stopped, stretched and walked, and gingerly got a bit of a jog/hobble on. The cramp eased slightly but continued all the way home. More stretching and it would not go completely. Still feeling it at work as I type this. A long walk at lunchtime helped me to get a near-normal walk but it’s still there.

Looking at my time/pace, I was probably going too fast, but by 9km I was well warmed up. If it hadn’t been for the cramp I could have been within a minute of my PB.

Distance: 11.43km
Time: 1:06:11
Avg HR: 153bpm
Avg pace: 5:48 min/km
Calories: 802

training run #506

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Sunday 18 November, 06:59

Frosty and cold with completely clear skies; the thermometer said 1C but it was colder, frozen puddles and heavily frosted cars and grass.  Wrapped up well for my usual 7 mile run, as I was planning a spell of heavy gardening later (or I’d have done 10 or 13 miles instead).  In spite of tiptoeing across a few frozen bits of path my early pace was good, I felt strong and pressed on.  Pleased with overall time and HR, and enjoyed a great sunrise.

Distance:  11.53km
Time:  1:06:30
Avg HR:  145bpm
Avg pace:  5:46 min/km
Calories:  846

training run #505

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Friday 16 November, 06:05

A cold, misty 4C.  Wrapped up for this one, but didn’t bother with leggings.  Jacket, gloves, hat and head torch of course.  The usual 7 mile run, the usual ankle niggle.  A good run, felt strong and pleased with time .

Distance:  11.55km
Time:  1:07:33
Avg HR:  147bpm
Avg pace:  5:51 min/km
Calories:  809

training run #504

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Thursday 15 November, 06:01

A cool 10C, went for my usual 7 mile run.  Wore lightweight running jacket.  Just the usual left ankle niggle for the first bit, otherwise a straightforward run.

Distance:  11.51km
Time:  1:08:47
Avg HR:  142bpm
Avg pace:  5:59 min/km
Calories:  851

training run #503

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Tuesday 13 November, 05:59

A clear, cool 11C, or so I thought.  I felt a chill opening the front door so slipped on my lightweight running jacket.  By the time I’d got round the corner I realised it was a mistake, but unzipped it a lot and carried on for my usual 7 mile run.  Fairly uneventful, my legs felt a bit heavy in parts of the second lap.  Felt the left ankle/foot as usual for the first 2km.  Pleased with average HR, but in the dark I wasn’t really aware of my pace or HR at the time.

Distance:  11.49km
Time: 1:08:53
Avg HR:  140bpm
Avg pace:  6:00 min/km
Calories:  826

results from the doctors

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I went for my annual blood test results from the doctors on Friday 9 November.  Straightforward outcome.

Cholesterol overall score was 4.8 – doc was happy with that as it’s lower than 5 but would be good to get it down to around 4.  Still taking simvastatin tablets daily and this probably kept my score below 5 as I do have the occasional pizza, Chinese takeaway and chip shop tea, and chocolate.

My liver function is fine, but he didn’t give me a score for that.

Doc took my blood pressure, then waited and took it again to be sure.  Scored 120/82, which is fine.  I had been running that morning, and told the doc.

We talked about my running and he said to see him again in 12 months.

training run #502

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Sunday 11 November, 07:59

Cold and frosty, the thermometer said 3C but it was probably zero or lower.  Clear skies, so sunny and slight breeze.  Wrapped up warm and did my usual 7 miles at Rother Valley.  A steady first lap, then on the second lap I was overtaken by a chap running slightly faster than me.  I latched on and followed him around, then overtook for the last 250m, before heading up out of the park.  This led to a faster than usual time, which I’m pleased with.  Felt left ankle slightly on the first 2km.  A good run.

Distance:  11.52km
Time:  1:05:52
Avg HR:  149bpm
Avg pace:  5:43 min/km
Calories:  790

training run #501

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Friday 9 November, 05:49

Cool 7C, cloud cover, dark.  Went for my usual 7 mile run.  No knee or calf niggles but just felt left ankle niggle for the first couple of km.  Otherwise felt fine, a straightforward run.

Distance:  11.47km
Time:  1:09:24
Avg HR:  147bpm
Avg pace:  6:03 min/km
Calories:  892