Month: June 2013

training run #617

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Sunday 30 June, 07:20

Warm, 16C, sunny with a warm breeze blowing around.  Went for the usual 13 mile run.  Felt fine, but because of the heat I’d decided to run at a pace I can be sure of maintaining, and finishing without exhausting myself.  I’d put sun cream on and carried 500ml water.  Had a gel before setting off.  Parts of the route were very warm, but I could see my pace was reasonable and I would finish at or under 2 hours.  Was chased by a barking dog (small alsation I think) at 14km, which probably caused a big spike in my HR!  Was pleasantly surprised that I’d got a PB, beating run #602 at the beginning of June by 34 seconds.  No niggles but felt a small blister starting on the ball of my left foot.

Distance:  21.06
Time:  1:54:35
Avg HR:  156bpm
Avg pace:  5:26 min/km
Calories:  1558
Rabbits seen:  2
Chased by dogs:  1

training run #616

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Thursday 27 June, 06:05

Mild, 11C, sunny.  Perfect conditions for another 7 mile run.  Felt good so I let my legs take me faster than my usual pace.  I didn’t think I was pushing that hard but noticed I was doing a consistent 5:15 min/km pace, which is fast for me.  The park was a little busier than usual with dog walkers and cyclists, so there were fewer rabbits around.  Obviously I tired a bit but felt good right through to the end, and was surprised to see I’d knocked a whole minute off my PB for this regular route.  Previous best was run #579 on 11 April 13.  No niggles.

Distance:  11.48km
Time:  1:00:32  🙂
Avg HR:  149bpm
Avg pace:  5:16 min/km
Calories:  781
Rabbits seen:  2 on lap 1; 4 on lap 2

training run #615

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Tuesday 25 June, 06:18

Sunny and cool, 9C.  A slight breeze made for perfect running weather.  Went for the usual 7 mile run.  Legs felt a bit heavy on the first lap and between 3-5km I suffered from stitch that made me slow down quite a bit.  I speeded up very gradually on the second lap and overtook a couple running together.  When I thought they were going to change pace and overtake me I turned up the speed again and was fair sprinting along!  No niggles, a good run.  Finished in a similar time to yesterday with a good HR in spite of the sprinting.

Distance:  11.51km
Time:  1:03:15
Avg HR:  144bpm
Avg pace:  5:30 min/km
Calories:  651 (seems a bit low compared to usual)
Rabbits seen:  5 on lap 1; 3 on lap 2, but they could have been the same ones 🙂

training run #614

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Monday 24 June, 06:32

12C, overcast, windy.  Went for the usual 7 mile run.  Felt fine, having missed my long run on Sunday due to a brief trip to Dublin and arriving back home very late Saturday night.  Kept up a reasonable pace and was surprised to get close to a 63 minute time with mid-140s heart rate.  No niggles.

Distance:  11.47km
Time:  1:03:04
Avg HR:  144bpm
Avg pace:  5:30 min/km
Calories:  735
Rabbits seen:  11 on first lap and 5-6 on the second lap (some duplication)

training run #613

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Thursday 20 June, 06:14

Mild, overcast, 15C.  Went for the usual 7 mile run.  Took it steady on the first lap, it seemed to be an OK pace around 5:37 min/km and mid 130s heart rate.  Then on the second lap I noticed a runner a short distance behind me and, quite irrationally, I picked up my speed.  Compared to my usual everyday pace I was sprinting along, one of the km splits I noticed was 5:04 min/km.  The runner didn’t overtake me and disappeared after a while.  No niggles during the run but afterwards I can feel a slight something on right shin.  Surprised by the relatively low average heart rate, and the number of rabbits I saw today.  There was a light rain shower for the last three km; nice and refreshing.

Distance:  11.51km
Time:  1:03:18
Avg HR:  144bpm  🙂
Avg pace:  5:30 min/km
Calories:  794
Rabbits seen:  19 on one lap!  Saw some on the second lap too (6) but don’t want to double count them.

training run #612

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Tuesday 18 June, 06:16

Mild, sunny, 13C.  Went for the usual 7 mile run.  It was already feeling warm in spite of the early hour.  Great running weather.  Did a slow-ish first lap and a slightly faster second lap.  No niggles but left hip and knee didn’t feel 100%.

Distance:  11.49km
Time:  1:05:24
Avg HR:  142bpm 🙂
Avg pace:  5:41 min/km
Calories:  842
Rabbits seen:  5 (I actually saw 9 but think 4 of them popped out to see me on both laps)

training run #611

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Monday 17 June, 06:08

14C, sunny, mild.  Went for the usual 7 mile run.  Felt a bit worse for wear after a rare spot of drinking for Father’s Day the previous evening.  Carried 300ml water to help me rehydrate a bit.  Took it slow and steady and felt OK.  Just wanted to get around.  No niggles.  Ideally I wouldn’t have run today, being the day after a long run, but work and travel limit my choice of running mornings this week, so I’m planning to run Mon, Tues & Thurs for my weekday 7-milers.

Distance:  11.47km
Time:  1:06:32
Avg HR:  138bpm
Avg pace:  5:48 min/km
Calories:  796
Rabbits seen:  10

training run #610

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Sunday 16 June, 07:24

Mild, 13C, a bit of cloud cover.  Went for a 13 mile run.  Started a bit overcast and there was a refreshing light shower leaving Rother Valley and running up to High Moor.  Then in Kiveton the sun came out and it got quite warm for the return through RV.  Had a gel before I started and carried 500ml water.  Didn’t push hard, just kept a reasonable pace/HR.  No niggles.

Distance:  21.05km
Time:  1:57:45
Avg HR:  150bpm
Avg pace:  5:36 min/km
Calories:  1543
Squirrels seen:  1

training run #609

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Thursday 13 June, 06:26

Mild, 14C,  grey and cloudy with quite a breeze.  The usual 7 mile run.   Felt a slight niggle again in left knee on the first lap but it went away.  A straightforward run.

Distance:  11.46km
Time:  1:04:13
Avg HR:  145bpm
Avg pace:  5:36 min/km
Calories:  855
Rabbits seen:  6

training run #608

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Wednesday 12 June, 06:12

Mild, 14C, cloudy and grey with a strong wind blowing from Killamarsh.  Went for the usual 7 mile run,  trying to keep heart rate in the low-mid 140s. Felt slight niggle left knee mostly on the first lap.  Also in the last couple of km I felt a bit of tightness in right calf, so automatically eased off a bit.

Distance:  11.44km
Time:  1:04:26
Avg HR:  143bpm
Avg pace:  5:38 min/km
Calories:  838
Rabbits seen:  6
Squirrels seen:  1