Month: July 2013

training run #636

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Wednesday 31 July, 06:02

15C, a mild, bright day with high cloud and a slight breeze.  Went for the usual 7 mile run aiming to keep it to a ‘recovery run’ after yesterday’s PB.  On the first lap I settled into 5:25 min/km pace and this crept up slightly on the second lap.  Again I found a smooth running rhythm which felt easy and fast, for part of the run.  No niggles, and was surprised to do another decent (for me) time.

Distance:  11.48km
Time:  1:01:31
Avg HR:  145bpm
Avg pace:  5:21 min/km
Calories:  785
Rabbits seen:  2 on lap 1

 

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training run #635

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Tuesday 30 July, 06:02

14C, sunny and windy.  It felt quite a bit cooler than usual for this 7 mile run.  I felt good and did my usual pace for the first lap, around 5:25 min/km.  Felt myself speeding up a bit on the second lap, for no particular reason.  Got into a good rhythm and felt strong and smooth as my Garmin was telling me I was doing 4:55 min/km.  Thought I might get close to my PB so kept it going.  Ended up smashing 26  seconds off my previous best (run #616 on 27 June) and finished well with plenty of bounce in my legs.  No niggles.

Distance:  11.48km
Time:  1:00:06
Avg HR:  147bpm
Avg pace:  5:14 min/km
Calories:  772
Rabbits seen:  3 on lap 1

training run #634

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Monday 29 July, 05:59

Mild, 16C, a mix of sun and cloud.  Went for the usual 7 mile run. Felt fine but noticed a slight tenderness right heel/achilles getting out of bed.  It disappeared when running but I noticed it again later on walking to get a bus. Will watch it closely. A straightforward run, with a nice wind cooling me on the nearside of the lake.

Istance:  11.47km
Time:  1:02:42
Avg HR:  143bpm
Avg pace:  5:28 min/km
Calories:  772
Rabbits seen:  12 on lap 1

training run #633

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Saturday 27 July, 06:08

17C, sunny, warm.  Went for the usual 13 mile run.  Had a gel before starting and carried 500ml water with a SIS GO hydro tablet added.  First taste of the drink at 5km it was not so nice, but I quickly got used to the lemon/lime flavour.  Felt strong and ran a bit faster than planned in the first 2-3km, due to keeping ahead of another runner at RV.  A muscle in right quad was a bit stiff throughout and I felt my left hamstring a bit running through Kiveton and Wales but it wore off.  Thought it would be a fast time (for me), and it was; just over a minute slower than my PB, and one and a half minutes faster than last weekend.

Distance:  21.1km
Time:  1:55:42
Avg HR:  149bpm
Avg pace:  5:29 min/km
Calories:  1472
Rabbits seen:  5

training run #632

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Thursday 25 July, 05:59

Warm, 18C, sunny with a breeze.  Went for the usual 7 mile run.  Felt good so pressed on a bit, speeding up a bit on the second lap.  No niggles, but sweated buckets 🙂

Distance:  11.49km
Time:  1:02:21
Avg HR:  149bpm
Avg pace:  5:26 min/km
Calories:  755
Rabbits seen:  4 on lap 1; 1 on lap 2

training run #631

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Wednesday 24 July, 06:04

Warm, 18C, bright and sunny with a light breeze.  Went for the usual 7 mile run.  Felt good and kept up a reasonable pace.  There were a few puddles at RV but the path had drained quite well from the heavy downpours of recent days.  No niggles.

Distance:  11.50km
Time: 1:02:44
Avg HR:  150bpm
Avg pace:  5:27 min/km
Calories:  776
Rabbits seen:  2 on lap 1; 1 on lap 2

training run #630

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Tuesday 23 July, 05:53

18C, warm, wet.  Went for the usual 7 mile run.  I’d heard thunder as I was getting ready to go, and the first spots of rain were on the path as I limbered up.  As I set off the heavens opened and I had monsoon conditions, thunder and lightning on the first lap.  As I rounded the waterski part of the lake lightning flashed nearby and I thought the pulley system had been hit just as I passed next to it, but there wasn’t a bang.  What a change after several weeks of dry runs.  On the second lap the storm rolled away leaving behind just heavy rain.  Not surprisingly, no rabbits ventured out, and neither did any other runners, dog walkers or cyclists!  Felt fine but the heat combined with the soaked clothing and trainers made it heavy going at times.  Was surprised to finish in 62 minutes, as I wasn’t deliberately pushing on.

Distance:  11.47km
Time:  1:02:18
Avg HR:  148bpm
Avg pace:  5:26 min/km
Calories:  828
Rabbits seen:  NIL