Month: January 2014

training run #725

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Friday 31 January, 06:44

3C, cold, with a strong southerly wind. Went for a 45 minute run, zone 2 effort. Wrapped up like yesterday, dodged the puddles, and got into a nice rhythm. Only noticed a bit of stiffness in right lower calf, nothing else. A good run.

Distance: 7.45km (4.6 miles)
Time: 44:18
Avg HR: 138bpm
Avg pace: 5:57 min/km
Calories: 561
Black trainers

training run #724

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Thursday 30 January, 06:21

3C, cold, overcast. Expected a chill easterly wind for this 60 minute run, so wrapped up and put running tights on. A good decision. Was surprised there wasn’t any ice anywhere. Settled into a steady rhythm, no niggles. Nearly went over on left ankle running into a hole in the road, but no damage done. Slight drizzle on and off.

Distance: 10.74km (6.6 miles)
Time: 1:03:16
Avg HR: 140bpm
Avg pace: 5:54 min/km
Calories: 781
Black trainers

training run #723

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Tuesday 28 January, 06:21

5C, cool, with a strong wind blowing from Killamarsh. Went for a 60 minute run, one full lap and one lap of the lake. Got into a nice balanced rhythm. A straightforward run.

Distance: 10.67km (6.6 miles)
Time: 1:05:01
Avg HR: 140bpm
Avg pace: 6:06 min/km
Calories: 770
Black trainers

training run #722

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Monday 27 January, 18:15

Cool, 6C, breezy. Went for a 45 minute run after work. I was unable to do a morning run as I had to get into work very early. Noticed a group of runners near the entrance to RV but thought nothing of it. Did one full lap and returned along the Avenue. Was surprised to come across clusters of runners/walkers with headtorches as I went around; they must be the group I saw making their way round in opposite directions. Thought I was the only plonker wearing a headtorch in this neck of the woods. A comfortable run.

Distance: 7.38km (4.6 miles)
Time: 44:27
Avg HR: 143bpm
Avg pace: 6:02 min/km
Calories: 524
Black trainers

training run #721

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Saturday 25 January, 08:14

7C, feeling mild, bright with some clouds. The plan called for a 2 hour run in zone 1-2, which equates to 3 full laps of RV and 1 lap of the main lake. Maintained a steady pace for most of the run, but my HR went up and stayed up when I was again mowed down by runners at the start of the Park Run on the far side. I shouted for runners to watch where they were running and told the officials in plain words that I was not happy! That was on lap 2 and spoiled the training run for me. Felt left ankle slightly on lap 3, otherwise fine.

That’s the end of week 5 on the training plan. I’d missed two runs on Thurs and Fri due to working in London. I’d got some exercise by lugging a case around London, up and down lots of steps on the tube etc. I also felt that case caused a niggle on right knee so decided to save myself for the long run. The knee niggle seems to have receded.

Straight after this run I breakfasted and went out for Ash’s stag party, expecting to only have a couple of pints and drop out after a few hours. Drank quite a bit more than 2pints and gave up after 5 hours or so, then slept it off. As it was real ale I don’t have such a bad headache.

Distance: 20.05km (12.4 miles)
Time: 1:59:37
Avg HR: 148bpm
Avg pace: 5:58 min/km
Calories: 1523
Black trainers

training run #720

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Tuesday 21 January, 06:31

0C, frosty, cold, dark. Set out for a 60 minute run at zone 2 effort. One full lap and one lap of the main lake. Icy patches and frozen puddles all around RV. Only noticed my left ankle niggle towards the end. A chilly run but it’s nice to see the sky brighten pre-dawn.

Distance: 10.71km (6.6 miles)
Time: 1:03:43
Avg HR: 139bpm
Act pace: 5:57 min/km
Calories: 813
Black trainers

training run #719

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Monday 20 January, 06:34

0C, frosty, clear skies. Though the house thermometer said 0C, it was actually colder. Went for a 45 minute run at zone 2. Plenty of frozen puddles on the single lap of RV, and I returned via the Avenue. Needed the hat, gloves and running tights today. Only felt the left ankle niggle slightly at the end of the run.

Distance: 7.45km (4.6 miles)
Time: 43:59
Avg HR: 137bpm
Avg pace: 5:54 min/km
Calories: 535
Black trainers

training run #718

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Saturday 18 January, 08:15

7C, cool, showery. Went for a 1hour 45 minute run at zone 1-2 effort. Three laps of RV, returning along the Avenue. It felt easy to maintain this zone 2 pace. The rain was intermittent and my left ankle niggle was only apparent towards the end. On lap 2 I saw 40-odd runners lining up at a ‘start’ point, and when they were set off I was only 100m in front, running towards them. They didn’t have the sense to let other runners use the park, and a few nearly hit me. I had a glancing collision with one, and had to hurdle a medium sized dog on a lead. I think it was a club run; they just did one lap. Apart from that incident I enjoyed this rainy run, and finished with plenty left. Felt a bit of stiffness in right calf later.

Distance: 16.92km (10.5 miles)
Time: 1:40:48
Avg HR: 142bpm
Avg pace: 5:57 min/km
Calories: 1230
Black trainers

training run #717

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Friday 17 January, 06:20

7C, cool, cloudy. The plan called for a 45 minute run at zone 1-2. That equates to one lap of RV, returning home along the full length of the avenue. Wet underfoot but an easy run. Hardly noticed left ankle niggle at all. Occasionally I had my shadow for company as the full moon shone between the clouds. Had stitch for the third run this week.

Distance: 7.37km (4.6 miles)
Time: 44:55
Avg HR: 138bpm
Avg pace: 6:06 min/km
Calories: 566
Black trainers

training run #716

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Thursday 16 January, 06:13

Cool, 6C, dark and cloudy. Went for a 60 minute run at zone 2. Wet underfoot but not raining. A straightforward run, one full lap and one lap of the main lake. Didn’t notice any left ankle niggles.

Distance: 10.61km (6.6 miles)
Time: 1:04:20
Avg HR: 140bpm
Avg pace: 6:04 min/km
Calories: 826
Black trainers