Month: December 2012

training run #521

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Sunday 30 December, 09:05

Cold but sunny, 3C.¬† Went for my usual 7 mile run. Lower right leg slightly sore but it eased off during the run. Very wet underfoot after heavy rain yesterday and overnight. Took it steady and got round in a reasonable time. A pleasant run in winter sunshine ūüôā

Distance:  11.47km
Time:  1:07:19
Avg HR:  148bpm
Avg pace:  5:52 min/km
Calories:  785

training run #520

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Thursday 27 December, 09:35

Cool 4C, overcast. Went for my usual 7 mile run. Right calf/shin a bit stiff or sore, but it eased a bit on the second lap.¬† Felt slow and sluggish so didn’t push hard, just aimed to get around without further injury.

Distance:  11.49km
Time:  1:08:17
Avg HR:  146bpm
Avg pace:  5:57 min/km
Calories:  809

training run #519

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Wednesday 26 December, 08:42

Cool, 4C, clear skies and a nice sunrise.  Went for my usual 7 mile run. Left hamstring stiff and lower right leg/calf not quite right. Took it easy. I really only felt like a one lap / 4 mile run at the start but felt good enough to do the 2 laps. Made the most of the nice weather, as I know there will be some grey, damp days to come this winter.

Distance:  11.53km
Time:  1:08:38
Avg HR:  144bpm
Avg pace:  5:57 min/km
Calories:  848

First blog post using the new 7 inch android tablet Emma and Ashley got me for Christmas ūüôā

training run #518

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Monday 24 December, Christmas Eve, 09:00

Cool 7C, constant light rain for the whole run. ¬†It looked dry when I got up, but by the time I left the house steady rain had come in. ¬†Went for another steady 7 mile run. ¬†On the second lap I saw a runner in the distance (approx 300m ahead) ¬†running a similar pace. ¬†I followed at that distance for 1km then gradually speeded up. ¬†I passed them on the last stretch of RV and carried on up the hill. ¬†Very wet underfoot but not quite as bad as yesterday; my trainers are very dirty and need drying after each run. ¬†In a way I’m glad they’re not the new pair that I’m craving because these conditions would quickly ruin them. ¬†Again, HR is high, the overall time is good for me. ¬†Still feel left hamstring a bit, and a bit of stiffness in lower right calf. ¬†Nothing serious. ¬†Maybe next run I’ll keep it steady and ignore what other runners are doing around me.

Distance:  11.48km
Time:  1:06:18
Avg HR:  150bpm
Avg pace:  5:47 min/km
Calories:  849 (why 200 different from yesterday?)

training run #517

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Sunday 23 December, 08:46

Mild 9C, a bright morning with some sunshine and a wind blowing from the South East. ¬†Went for a 7 mile run around Rother Valley. ¬†Aimed to keep it steady but felt good and on the second lap I could hear another runner’s footsteps behind me. ¬†I decided to speed up a bit and keep them there, quite illogically really. ¬†I should stick to my plan. ¬†Managed fine and I exited RV ahead of the other runner. ¬†Really pleased with the time, but obviously average HR is higher than I had expected for an steady run. ¬†The path around RV was very wet, and I had to run across very muddy grass and leap over some puddles. ¬†No niggles but afterwards felt left hamstring a little.

Distance:  11.53km
Time:  1:05:54
Avg HR:  156bpm
Avg pace:  5:43 min/km
Calories:  650

training run #516

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Friday 21 December, 06:15

Cool, 8C, with a strong breeze blowing from the West.¬† On this shortest day of the year I decided to do another 4 mile run.¬† I expected the paths around Rother Valley to be very soggy after 24 hours of rain, though it wasn’t raining now.¬† The water level was very high and actually crossed the path around the northern lake.¬† Around that point (5k) I got my feet very wet and my right trainer in particular was flooded.¬† Running along it sounded like ‘thump, squelch, thump, squelch’, etc.¬† No problems and pleased to complete a good spell of activity on consecutive days this week – swim, run, run, swim, run.

It’ll start to get brighter earlier in the mornings from now on, though I know I’ll still be running in the dark for a few weeks yet.

Distance:  6.78km
Time:  40:15
Avg HR:  153bpm
Avg pace:  5:56 min/km
Calories:  545

swim #6

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Thursday 20 December, 20:30

Went for a swim at Westfield with Jacqui & Emma.  Wanted to take it easy so just did a planned 40 lengths, rather than pushing further.  Four warm-down lengths.  A good swim.

Distance:  1000m (40 x 25m)
Time:  about 41 mins

training run #515

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Wednesday 19 December, 06:16

Cold 5C, dark, chill wind blowing from Killamarsh.  Went for a 4 mile run at RV.  Felt fine, no niggles.

Distance:  6.88km
Time:  39:45
Avg HR:  152bpm
Avg pace:  5:47 min/km
Calories:  470

training run #514

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Tuesday 18 December, 08:06

Cool 7C, overcast.  Went for a 4 mile run.  Legs were a little tired from the swim the previous evening so kept it easy.  No niggles.  Good run.

Distance:  6.82km
Time:  39:57
Avg HR:  146bpm
Avg pace:  5:52 min/km
Calories:  512

swim #5

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Monday 17 December, 20:00

Went for a swim with Jacqui at Westfield. ¬†Aimed to do 40 x 25m breaststroke lengths but carried on and reached 60. ¬†Then did a few warm down laps. ¬†Felt fine but know I’m slow and my technique is poor, meaning I’m working harder than I need to. ¬†Pleased I could keep going though.

Distance:  1500m
Time:  60 mins approx