Month: February 2013

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
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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
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training run #547

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Friday 15 February, 06:09

Cool, 5C, clear skies.  Wore hat and gloves but decided not to bother with running tights.  Good call, could have managed without hat I think.  Went for my usual 7 mile run.  Some of the puddles were icy but there was little danger.  Felt right leg niggle a bit; it came and went.  Didn’t try for a PB, just did a reasonable pace as my legs were slightly tired from last nights swimming.  Felt fine, and it was nice to see the day brighten though still too early to see the sunrise.  Soon I will be able to ditch the head torch that comes in useful for the first lap and a bit.

Distance:  11.46km
Time:  1:05:08
Avg HR:  145bpm (few spikes on first lap
Avg pace:  5:41 min/km
Calories:  736
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swim #13

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Thursday 14 February, 20:30

A routine swim at Westfield with Jacqui. Pool not very busy.  Did an easy 20 lengths followed by a slightly faster 20 lengths, trying to save my legs for a run tomorrow morning. Swallowed a wave on length 37 and coughed a bit!

Distance:  1000m (40x25m)
Time:  about 39 mins

training run #546

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Wednesday 13 February, 06:09

Thermometer said 0C, the cars were very frosted and a freezing wind was blowing from Killamarsh. Wrapped up for a 7 mile run, intending to take it steady and tiptoe over and around the frozen puddles. The nearside of RV was chill, with the wind in my face; the far side was sheltered and better. I noticed my pace was good and thought I’d press on and get out of the cold quicker.

For yesterday’s sub-64 minute run I was doing around 5:30 min/km. Today my splits were around 5:20 min/km so I thought it would be a decent time. Ended up beating my previous best for this route (run #434 1:02:07) and knocked well over 2 minutes off yesterday’s time 🙂

Felt my right leg niggle before, during and after the run.

Distance: 11.48km
Time: 1:01:43
Avg HR: 147bpm
Avg pace: 5:23 min/km
Calories: 734
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training run #545

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Tuesday 12 February, 06:10

Cold, 3C.  Wrapped up well; there wasn’t any ice about just a freezing wind from the north and a few puddles underfoot.  Went for the usual 7 miles.  Garmin reported some extreme HR spikes on the first lap so chest strap must have been loose.  Felt right leg niggle a bit.  Seemed like I was doing an OK pace and kept it going second lap.  Very pleased to do sub-64 minutes overall.

Distance: 11.41km (bit short)
Time:  1:03:57
Avg HR:  155bpm (estimated 148bpm)
Avg pace:  5:36 min/km
Calories : 592 (low?)
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