Month: August 2013

swim #20

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Thursday 29 August,  20:33

Just a half hour leisure swim. Didn’t count how many lengths.  Just fun and an opportunity for a nice hot shower while our bathroom is fitted out.

training run #651

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Thursday 29 August, 12:28

18C, a hot, bright day with plenty of cloud cover.  Went for the same 7 mile run as yesterday (office – Meadowhall – office), again limiting Garmin to measuring heart rate and time.  Tried to keep a sensible pace, not push too hard.  Carried and drank 500ml water.  I had a bit more power left at the end than yesterday,  felt ok. The end of the run is a steep climb up from West Bar past Bank Street and on up to Campo Lane. A bit like climbing out of Rother Valley but steeper and on cobbles!

Distance:  11.28km (based on run 27/8/13)
Time:  1:00:52
Avg HR:  152bpm
Avg pace:  5:24 min/km (my calc)
Calories:  769
New trainers

training run #650

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Wednesday 28 August, 12:06

18C, hot, bright and sunny but some high cloud provided cover from direct sun for part of the time.  Went for the same 7 mile run as yesterday, from the office to Meadowhall and back.  I decided to run slightly slower than yesterday and set the Garmin for an indoor run so I would not have to wait around waiting for a GPS signal.  It meant no pace and distance but also no pressure.  Carried and drank 500ml water.  It was still tiring with the heat but not as bad as yesterday.

Distance:  11.28km (from yesterday’s estimate)
Time:  1:01:36
Avg HR:  152bpm
Avg pace:  5:27 min/km (my calculation)
Calories:  784
New trainers

training run #649

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Tuesday 27 August, 12:23

Hot and sunny, 18C at least.  Went for a 7 mile run from work at lunchtime, so I could use the shower at work (bathroom being refitted at home).  I’d bought 500ml water but stupidly left it on my desk.  Garmin took an age trying to find GPS satellites, so I set off just expecting it to time the run.  GPS seemed to kick in 2.5 minutes into the run, about 500m or so.  Ran to Meadowhall and back along the Don Valley.  Went out on Saville Street East, round the Meadowhall Centre perimeter road and back along Attercliffe Common.  I thought I’d keep to an easy pace but set off far too fast and tired in the last couple of km.  For other hot lunchtime runs I’ll slow the pace down and consider leaving the Garmin behind.

Distance:  Garmin – 10.78km adjusted to 11.28km
Time:  59.17
Avg HR:  161bpm due to the heat mostly
Avg pace:  5:30 min/km (unadjusted – saw plenty of splits around 5:00 min/km)
Calories:  844
Wildlife count: NIL!
New trainers

training run #648

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Friday 23 August, 07:21

13C, cloudy and rainy.  I went for a 14.5 mile run to Strandhill and back.  Running today as we are making the long drive home on Sat and early Sun.  As I stretched and waited for Garmin to find the GPS satellites I was caught by a heavy shower.  The rest of the run was light drizzle on and off.  The route wasn’t flat but included several slopes; there was a long steep hill at about 6 miles that reminded me of the usual weekend loop I do.  I really enjoyed the route in spite of the drizzle, and it felt good to go beyond 13 miles for the first time in a while.  No niggles, just slight stiffness later after a couple of hours of driving.

Distance:  23.29km
Time:  2:07:31
Avg HR: 143bpm  🙂
Avg pace:  5:29 min/km
Calories:  1515
New trainers

training run #647

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Wednesday 21 August, 07:33

16C, warm and overcast.  Went for a 7 mile run towards Rosses Point.  Legs didn’t feel full of bounce so I planned to coast around at a comfortable pace. No niggles, a nice run.

Distance:  11.50km
Time:  1:01:17
Avg HR:  143bpm
Avg pace:  5:20 min/km
Calories:  810
Rabbits seen: 1
New trainers

training run #646

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Tuesday 20 August, 07:10

16C, overcast and warm.  I went for a 7 mile run towards Rosses Point.  Felt ok in spite of a long day driving yesterday,  over 6 hours in total.  A few niggles eased off after the first few km.

Distance:  11.54km
Time:  1:00:24
Avg HR:  146bpm
Avg pace:  5:14 min/km
Calories:  809
Rabbits seen:  2
Cows seen:  15

training run #645

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Sunday 18 August, 06:45

13C, cool and breezy with some sun and cloud.  Went for a 13 mile run from Sligo to Rosses Point, returning past the funeral parlour and heading up Hazelwood Road to add mileage on at the end.  There was a strong headwind on parts of the outward run to the point. Felt OK, not especially strong and the odd knee niggle came and went. Had a gel before starting and carried 500ml water. Wore new trainers again.

Distance:  21.80km
Time:  1:59:04
Avg HR:  143bpm
Avg pace:  5:28 min/km
Calories:  1404
Rabbits seen: 2
Cows seen: 4+11+10=25

training run #644

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Friday 16 August, 07:30

14C, mild, bright but with some clouds threatening a shower.  Went for a 7 mile run from the apartment in Sligo towards Rosses Point. After 2 flat km the road climbed uphill for 2km then became undulating.  Enjoyed running in a new location.  Felt fine, no niggles. Turned round at 5.75km and didn’t have too much trouble finding my way back. Wore new trainers for the second time.

Distance: 11.61km
Time:  1:01:57
Avg HR:  146bpm
Avg pace:  5:20 min/km
Calories:  831
New trainers
Rabbits seen:  1 (deceased roadkill, intestines notably separated from body)
Cows seen: 1 herd of 15 cows

training run #643

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Tuesday 13 August, 06:28

12C, mixed sun and cloud, breezy.  Went for the usual 7 mile run.  I ached in various places due to preparing kitchen and bathroom for refit and carrying tiles and stuff.  Felt better on the second lap.  A straightforward run.

Distance:  11.50km
Time:  1:02:12
Avg HR:  142bpm
Avg pace:  5:24 min/km
Calories:  790
Rabbits seen:  1 on lap 1: 2 on lap 2
(Old trainers)