Month: January 2014

training run #711

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Thursday 9 January, 06:26

7C, rainy, dark. The plan called for a 60 minute run in zone 2. Did one full lap of RV and one lap of the main lake. Lots of heavy rain overnight created big puddles. There was heavy rain on the first lap, which eased off a bit on the second lap. Finished soggy and muddy, but otherwise straightforward. Only noticed left ankle in the last 2km again.

Distance: 10.67km (6.6 miles)
Time: 1:04:46
Avg HR: 141bpm
Avg pace: 6:04 min/km
Calories: 832
Black trainers

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training run #710

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Tuesday 7 January, 06:08

8C, cool with mostly clear skies and some wind. The plan called for a 60 minute run at zone 2. Overdressed a bit; didn’t need the hat and overheated in the sheltered parts (far side) of the run. Did one full lap and one lap of the main lake. Didn’t feel anything from my left ankle until the last 2km, so that’s good progress.

Distance: 10.66km (6.6 miles)
Time: 1:04:08
Avg HR: 141bpm
Avg pace: 6:01 min/km
Calories: 837
Black trainers

training run #709

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Monday 6 January, 06:48

7C, clear skies and a bit windy. The plan called for a 30 minute run in zone 1-2. I overslept a bit but managed to fit this short run in. Minor niggles in left ankle but otherwise a straightforward run. This week could be challenging as I plan to help Ashley with cutting back the jungle in what was Gordon’s garden. A few hours each day in addition to work and my running could help my general conditioning – or cripple me!

Distance: 5.94km (3.7 miles)
Time: 35:09
Avg HR: 141bpm
Avg pace: 5:55 min/km
Calories: 468
Black trainers

training run #708

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Saturday 4 January, 07:34

6C, cool, windy and wet. The plan called for a 75 minute run. It was chucking it down when I started the run, but by the end of the first lap it eased off. Did 2 full laps of RV and an extra lap of the northern lake to make up the time. Left ankle was the best it’s been of late but still noticed it occasionally. Lots of puddles helped to slow me down, keep my pace in zone 1-2. An easy run but think my calf muscles are adapting to slower running, as they’re sometimes stiff. Can’t be the distance, must be a slightly different style of running. Also noticed my right knee was feeling a little odd just before the run and a bit sore a couple of hours afterwards.

This completes week 2 of the 16 week training plan for doing the London marathon. Did all five runs this week, in spite of very mixed weather and a return to work after the holidays.

Distance: 12.95km (8 miles)
Time: 1:16:37
Avg HR: 136bpm
Avg pace: 5:55 min/km
Calories: 922
Black trainers

training run #707

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Friday 3 January, 06:05

7C, windy, wet underfoot. The plan called for a 30 minute run today, one lap of the main lake at RV. Felt left ankle a little but was distracted by another runner and his dog running with me on the far side. Unusual to see anyone else out at this time, let alone a runner getting some training in for the Retford Half.

Distance: 5.94km (3.7 miles)
Time: 34.45
Avg HR: 142bpm
Avg pace: 5:51 min/km
Calories: 463
Black trainers

training run #706

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Thursday 2 January, 06:03

Cool, 6C, dark, a few clouds and some wind. Went for an hour’s run in zone 2, one full lap of RV and a lap of the main lake. Very wet underfoot after heavy overnight rain. Slipped and splashed here and there. Wore a head torch to keep checking my heart rate. Felt left ankle niggle on and off. Ran before dawn as it’s the first day back at work after the holidays 😦

Distance: 10.63km (6.6 miles)
Time: 1:03:17
Avg HR: 141bpm
Avg pace: 5:57 min/km
Calories: 800
Black trainers