Month: December 2013

training run #705

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Tuesday 31 December, 09:02

8C, cloudy with a strong wind. Training plan called for a 45 minute run at zone 2. At times running into the wind I was pushing the top end of zone 2, 145bpm. Felt left ankle niggle, but my foot felt stronger today. Hopefully a sign of improvement. A straightforward run.

Distance: 7.38km (4.6 miles)
Time: 43:00
Avg HR: 139bpm
Avg pace: 5:49 min/km
Calories: 539
Black trainers

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training run #704

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Monday 30 December, 08:45

9C, rainy with strong winds. The training plan only called for a 30 minute run today, at zone 2 heart rate. Did a single lap of the main lake. Felt the left ankle niggle for the first part of the run.

Distance: 5.99km (3.7 miles)
Time: 35:04
Avg HR: 139bpm
Avg pace: 5:52 min/km
Calories: 451
Old silver/blue trainers

training run #703

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Saturday 28 December, 08:27

Cold, 3C, mostly clear skies. The training plan called for a 60 minute run at zone 2 heart rate. Did one full lap (both lakes) and one lap of just the main lake, to keep it to about one hour. Enjoyed running at a comfortable pace and seeing the sun come up. The only slippy part was at the far southern end near the water ski area, the rest had melted. Felt left ankle niggle on and off.

So, this week I’ve done the three key runs but missed off the shorter Monday and Friday runs due to severe winter storms including gale force winds. Feels like an easy start to the marathon preparations. Hope my left ankle/foot holds out as the running increases, and hope the weather improves a bit too.

Distance: 10.68 km (6.6 miles)
Time: 1:02:52
Avg HR: 140bpm
Avg pace: 5:53 min/km
Calories: 808
Black trainers

training run #702

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Thursday 26 December, 08:50. Boxing Day.

1C, clear skies and frosty. Wrapped up well for another 45 minute run at HR zone 2. A nice sunrise, but lots of ice on the paths. Felt left ankle on niggle and off. Stuck to the same route as Tuesday’s run and finished over a minute faster. The mist/fog rolled in at the end of the run, blocking out the sunrise.

Distance: 7.51km. (4.6miles)
Time: 43:21
Avg HR: 138bpm
Avg pace: 5:46 min/km
Calories: 541
Black trainers

training run #701

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Tuesday 24 December, 06:21. Christmas Eve

Cool, 6C, windy.  Started the new marathon training plan today, which called for a 45 minute run at zone 2 effort.  Expected a very soggy path after heavy overnight rain so put some old trainers on.  Found it ok running slower than I usually do to stay in zone 2.  Needed to keep using the backlight on Garmin as I was running in the dark. After one lap I didn’t head straight home but turned left at the roundabout then right, turned onto Hartland Ave, then along to the Belfry before heading for home. Finished bang on 45 mins. Felt left ankle niggle throughout.

Distance:  7.48km (4.6m)
Time:  45:01
Avg HR:  137bpm (zone 2)
Avg pace:  6:01 min/km
Calories:  541
Old silver/blue trainers

training run #700

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Sunday 22 December, 08:35

Cool, 5C, bright and sunny. Went for a 10 mile run, three laps of RV. Thought it might be ok in just shorts, long sleeved top and gloves, and I was right. Plenty of big puddles after heavy rain just a few hours earlier. Again, the left ankle was less noticeable on the first lap, and not too bad overall. Nice running in the sunshine. 16 weeks to go to the London Marathon. Wonder if the start of my training proper will be affected by forecast winter storms for the next week…

Distance: 16.24km
Time: 1:31:01
Avg HR: 147bpm
Avg pace: 5:36 min/km
Calories: 1194
Black trainers

training run #699

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Friday 20 December 06:28

Cold, 3C, frosty, clear skies. The white cars and frosted paths and roads indicated it was probably a few degrees colder than the house thermometer showed. Wrapped up well with everything including tights on, for a 7 mile run. Hardly noticed the left ankle niggle on the first lap. Focused on tiptoeing across the frozen bits of the path. After heavy rain the previous day there were lots of frozen puddles and icy stretches across the width of the path. Only skidded once or twice. The pace and time are academic, just wanted to get round safely.

Distance: 11.73km
Time: 1:06:11
Avg HR: 145bpm
Avg pace: 5:39 min/km
Calories: 886
Black trainers