Month: February 2013

swim #16

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Thursday 28 February, 16:33

Went for a swim with Jacqui at Ponds Forge, for a change.  Our BT Infinity installation was completed earlier than expected at lunchtime so we made use of the afternoon off work and went into town to see what the lane swimming at Ponds was like.  The leaflet said the whole of the pool was marked off for lane swimming, but when I got out of the changing room only 2 lanes were for public lane swimming and the rest was used by swim squads doing drills, by the look of it.

I picked the slow lane (as opposed to medium) and set off to do the usual 1000m.  There were 6-8 others in the lane but I hardly had to do any overtaking.  It did seem a bit narrow at times and I stubbed a toe on the wall keeping out of the way.

It is a 50m pool and I think it took a bit more effort than swimming in a 25m pool, keeping going and also the waves from the kids doing butterfly etc.  I kept a reasonable pace for me and was pleased with the overall time.

Distance:  1000m (20x50m) plus an extra cool down length
Time:  approx 36 minutes I think

training run #554

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Thursday 28 February, 06:08

Freezing cold, -2C, a few thin, high clouds and a slight, chilly breeze.  Went for my usual 7 mile run.  I’ve had a head cold for a few days, and with a very long day working in London on Tuesday  I decided not to run Wednesday morning.  That was a good call, as I’ve mostly got over the sniffles and sneezing now.  Wrapped up well and wore head torch, but didn’t need it with the pre-dawn light enough to run by.  There was a heavy frost at RV but only a few iced-over puddles to watch out for, not a big risk.  I enjoyed watching a bright red sky, and the sun peeped over the horizon as climbed the hill out of RV at the end; very nice.  Felt a slight right leg niggle on the first lap, and a brief left knee niggle, but not bad.  Pleased with the overall time and HR, especally as I’ve not been well.

Distance:  11.53km
Time:  1:04:11
Avg HR:  143bpm
Avg pace:  5:34 min/km
Calories:  818
New trainers

training run #553

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Monday 25 February, 06:07

Cold, dark and rainy, 3C.  Went for my usual 7 mile run.  Wrapped up well and needed it with drizzle turning to rain giving me a soaking.  On the far side of RV a headwind drove the wintery weather straight in my face.  A miserable run really.  I’d woken up with a runny nose and heavy legs.  During the run I felt my usual right leg niggle a bit and also something with my right hip that wasn’t quite right.  But the horrible weather and having to dodge puddles took my mind off those a bit.  I was pleased with the overall time, given that I just wanted to get it done and get home ASAP, not trying to beat any set time.  Afterwards, I found some blood around my middle toe right foot but couldn’t find any injury.

Distance:  11.31km (Garmin measured distance a bit short today)
Time:  1:03:45
Avg HR:  147bpm
Avg pace:  5:38 min/km
Calories:  859
New trainers

training run #552

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Saturday 23 February, 08:26

Cold, 0C, high grey cloud with the sun trying to peep through.  A chill breeze from the north.  Went for the usual 13 mile route.  Tried to do the same sort of pace I do for a 7 mile run, difficult with the hills on this route but I felt good and pressed on.  By the time I was re-entering Rother Valley I knew I was on a good pace and I cruised around the park still with plenty of bounce in my stride.  Carried 2 gels and 500ml water and used it all.  Felt right leg niggle a bit but hardly any other niggles.  Feels like my winter training is paying off 🙂

I’ve checked through past records and as far as I can see this is a clear PB for this 13 mile route, and also looks like my fastest half to date.  Run #378 in Jan 2012 on this route was 2:03:10.  The Central Lancs Half in that same month is my best race half at 1:58:38, which was just better than last Sunday’s run on this route at 1:58:42.  Really pleased with the time today, average pace, and how strong I felt throughout.  I had good form and ran mostly landing on the balls of my feet, giving me a good spring.

Distance:  21.06km
Time:  1:55:38 (THREE minutes off my PB!)
Avg HR:  149bpm
Avg pace:  5:30 min/km
Calories:  1455
New trainers

swim #15

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Thursday 21 February, 20:30

A swim at Westfield. The pool quickly filled up with people swimming in pairs, or just walking or blocking the ends. Did 40 lengths, gradually speeding up and occasionally swimming at others to get through. Not a good swim.

Distance:  1000m (40 x 25m)
Time:  about 37 mins

training run #551

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Thursday 21 February, 06:11

Cold, 2C, with a freezing wind from the east.  Wrapped up for the usual 7 mile route. A straightforward run.  Felt right leg niggle slightly.

Distance:  11.46km
Time:  1:04:22
Avg HR:  145bpm
Avg pace:  5:37 min/km
Calories:  790
New trainers

training run #550

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Wednesday 20 February, 06:09

Cold, 4C, drizzle, a chilly wind blowing from the east making the nearside of RV a lot colder than the far side.  Went for my usual 7 mile run, but as it was 8C warmer (or less cold) than yesterday I left the hat and running tights at home.  Had drizzle for the first 4km, and it was damp underfoot throughout.  Felt right leg niggle slightly, but otherwise strong and comfortable.  Pleased with the low HR for a 64-minute run on this route.

Distance:  11.47km
Time:  1:04:36
Avg HR:  141bpm
Avg pace:  5:38 min/km
Calories:  788
New trainers

training run #549

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Tuesday 19 February, 06:12

Freezing cold, clear skies, a heavy frost everywhere.  Window thermometer said 0C but Jacqui’s iPhone said -4C and that’s more realistic!  Went for my usual 7 mile run well wrapped up.  Only a few iced-over puddles, no great risk.  Felt right leg niggle on the first lap.  A nice pre-dawn run, did the whole of the second lap in good light without head torch.  Wasn’t pushing hard after last night’s swim session, so I was pleased with both the pace and avg HR today.

Distance:  11.43km
Time:  1:04:50
Avg HR:  143bpm
Avg pace:  5:40 min/km
Calories:  623
New trainers

swim #14

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Monday 18 February, 20:00

Went for a swim with Jacqui at Westfield. Took it easy as I’d had tea less than 2 hours before, and I’m planning to run in the morning. Pool not too busy but a few people persisted in wanting the same lane/line as me.

Distance:  1000m (40x25m)
Time:  about 41 mins

training run #548

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Sunday 17 February, 08:20

Cold and frosty, 0C. Clear skies but no wind. Went for a 13 mile run, taking it steady early on in case of ice. Decided to wear running tights and gloves, but left the hat at home and that was a good call.  Felt good so around halfway I slightly eased up the pace. Slight niggle right leg and left ankle.  Carried 2 gels and 500ml water and used it all.  Was surprised at the splits I read for the last 5-6 km, around 5:20 min/km, and pleased with the avg HR too given the hills on the Killamarsh-Woodall-Harthill-Kiveton-Wales part of the route. A great run in the sun and bettered last Sunday’s run by 2 and a half minutes.

Distance:  21.08km
Time:  1:58:42
Avg HR:  146bpm
Avg pace:  5:38 min/km
Calories:  1436
New trainers