Month: February 2014

training run #743

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Thursday 27 February, 06:20

6C, damp and cool. The plan called for a 75 minute run including 50 minutes of Marathon Pacing Session (aiming for 5:37 min/km). Overnight rain was just blowing away as I started. It was fairly easy to do the required pace for MPS, but had to watch it carefully so I didn’t exceed it too often. Felt strong and enjoyed this run. Did two full laps and an extra loop of the northern lake.

Distance: 12.97km (8 miles)
Time: 1:14:04
Avg HR: 142bpm
Avg pace: 5:43 min/km
Calories: 921
Black trainers

training run #742

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Tuesday 25 February, 06:13

8C, mild, still windy. The plan called for a 75 minute run at zone 2, including 3x 800 intervals with 400m recovery inbetween. The intervals required a minimum pace of 5:19 min/km. Easily exceeded that minimum and enjoyed the session. I could feel my thighs being tested by the high pace. In addition to two full laps of RV I added an extra loop of the northern lake to get the time in.

Distance: 12.94km (8 miles)
Time: 1:15:45
Avg HR: 141bpm
Avg pace: 5:51 min/km
Calories: 897
Black trainers

training run #741

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Monday 24 February, 06:28

7C, dry, with a strong southerly wind. The plan called for a 60 minute run at zone 2. Legs felt tired after the long weekend run, but it only took a couple of km to get going. A straightforward run.

Distance: 10.58km (6.6 miles)
Time: 1:04:06
Avg HR: 139bpm
Avg pace: 6:03 min/km
Calories: 728
Black trainers

training run #740

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Saturday 22 February, 07:21

3C, sunny and breezy, rising to 9C at the end. The plan called for a 20 mile run or 3.5 hours, and my long run target pace was between 6:05 to 6:34 min/km. I kept an easy pace from the start end enjoyed the sunshine. Had a gel before starting and three more at 9km, 17km and 25km. Also carried 500ml water and stopped at Swallownest Co-op (13 miles) to buy another bottle; drank both. Went through 13.1 miles in 2:05. I obviously tired towards the end, but no niggles and was able to maintain the easy pace OK.

Distance: 32.23km (20 miles)
Time: 3:11:22
Avg HR: 150 bpm
Avg pace: 5:56 min/km
Calories: 2370
Black trainers

training run #739

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Friday 21 February, 09:35

5C, sunny, breezy. Went for an easy 45 minute run at zone 1-2. So nice to run in the sunshine. Should have eased off the pace a little but was enjoying the weather, and my legs were feeling good even after a long drive to/from London yesterday.

Distance: 7.33km (4.6 miles)
Time: 41:39
Avg HR: 147bpm
Avg pace: 5:41 min/km
Calories: 585
Black trainers

training run #738

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Thursday 20 February, 06:48

10C, mild, cloudy.  Just t-shirt and shorts for this run.  The plan called for a 60 minute run including 40 minute Marathon Pacing Session (target pace 5:37 min/km).  I moved the MPS to @10 minutes, to make sure I’d finished that part before running up the hill out of RV.  This time, I found it easy to go faster, in fact I was trying to ease off for most of the run.  It seemed like I was running at interval pace instead of MPS!  See splits below.  No niggles, a good run.  Drizzle started as the run ended.  Legs still had plenty of bounce at the end 🙂  I’d woken with a sore throat but it didn’t affect the run.

Avg Pace (min/km)
Summary 58:34.6 10.71 5:28
1 5:31.1 1.00 5:31
2 5:46.6 1.00 5:47
3 5:25.9 1.00 5:26
4 5:19.6 1.00 5:20
5 5:22.2 1.00 5:22
6 5:27.4 1.00 5:28
7 5:22.6 1.00 5:23
8 5:13.6 1.00 5:14
9 5:17.9 1.00 5:18
10 5:49.5 1.00 5:50
11 3:58.1 0.71 5:35

Distance:  10.71km (6.6 miles)
Time:  58:35
Avg HR:  145bpm
Avg pace:  5:28 min/km
Calories:  807
Black trainers

training run #737

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Wednesday 19 February, 06:31

6C, mild, drizzle with a breeze from the south. Went for a 60 minute run with 3x 600m intervals (200m recovery). A good run, enjoyed it. Wasn’t able to run on Tuesday as scheduled due to an early appointment.

Distance: 10.66km (6.6 miles)
Time: 1:00:04
Avg HR: 144bpm
Avg pace: 5:38 min/km
Calories: 743
Black trainers