Month: July 2014

training run #817

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Sunday 20 July, 07:34

19C, hot, humid, some hazy sunshine. Took it easy for this 13 mile run. Had a gel before starting, 2 more on the run and 500ml water. No problems.

Distance: 21.07km
Time: 2:06:29
Avg HR: 148bpm
Avg pace: 6:00 min/km
Calories: 1652
White trainers

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training run #816

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Friday 18 July, 06:30

17C, warm with a breeze. Some sun and some cloud cover for this 7 mile run. Felt a niggle in right Achilles and left knee, but both went after 2km. Another slow run, with virtually the same stats as yesterday. Drank 500ml water and sweated buckets.

Distance: 11.46km
Time: 1:08:28
Avg HR: 137bpm 🙂
Avg pace: 5:59 min/km
Calories: 825
White trainers

training run #815

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Thursday 17 July, 06:30

15-18C, warm and full sunshine. Legs were a little tired for this 7 mile run, so I kept the pace slow and HR in zone 1-2. No niggles. Drank 500ml water. It’s the slowest midweek run I’ve done for a while, but not bothered. In this heat and humidity, and after a busy few days at work, I just wanted to get around without injury.

Distance: 11.49km
Time: 1:08:20
Avg HR: 137bpm 🙂
Avg pace: 5:57 min/km
Calories: 783
White trainers

training run #814

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Monday 14 July, 18:23

22C, sunny and hot! Working in London Mon-Wed this week so went for a run after setting up at a conference venue. A run I’ve done before from hotel to Battersea Park and back, 6.6 miles. Tried to keep it easy but HR quickly shot up. Drank 500ml water. Slight niggles left leg to start with (might be due to dragging baggage around London), but nothing more than the usual soreness on ball of left foot later on. Next run might be on Thursday back in Sheffield as I’ll be standing up all day at an exhibition Tues and Weds, and I don’t like this heat.

Distance: 10.58km
Time: 1:00:36
Avg HR: 156bpm
Avg pace: 5:44 min/km
Calories: 802
White trainers

training run #813

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Saturday 12 July, 07:21

17C rising to 21C, sunny and hot for this 13 mile run. Had a gel before starting, 2 on the run and 500ml water. Nearly choked on the one at 7km, ripping off the top I breathed in and it went to the back of my mouth. #awkward! Stopped, picked it out and finished the run without further incident. Hamstrings fine. Legs felt strong and bouncy in spite of the heat, and most of my running was very light, landing on forefoot.

Distance: 21.07km
Time: 2:03:18
Avg HR: 155bpm
Avg pace: 5:51 min/km
Calories: 1660
White trainers

training run #812

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Wednesday 9 July, 06:25

14C, sunny, warm, another 7 miles. Virtually identical run to yesterday with conditions and stats. The difference is I hardly noticed left hamstring on the first lap. Towards the end of the lap I sprinted for 250 metres to blast past another runner. Legs felt great for that but the slight niggle returned on and off. Lesson learned, keep the pace easy and let it heal. Drank 500ml water. Think the hamstring is a long lasting consequence of the afternoon gardening/weeding a few weeks ago.

Distance: 11.47km
Time: 1:06:33
Avg HR: 144bpm (the sprint raised it a bit)
Avg pace: 5:48 min/km
Calories: 905
White trainers

training run #811

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Tuesday 8 July, 06:29

14C, sunny and warm. Another 7 mile run. Noticed left hamstring niggle throughout so kept the pace easy. Drank 500ml water.

Distance: 11.46km
Time: 1:06:35
Avg HR: 138bpm
Avg pace: 5:49 min/km
Calories: 825
White trainers