Month: May 2015

training run #952

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Saturday 16 May, 07:30

10C to 12C, mix of sun and cloud with a stiff wind from NW.  Didn’t manage any weekday runs this week, mostly due to a back niggle first half of week, then a work trip to Blackpool.  Was keen to get the long run done and planned to do 18 miles.  Felt good at 7km so switched to my 20 mile route 🙂

Had a gel before starting, then at 8km, 17km and 25km, with 1 litre of water.  Took it easy and felt ok up to Beighton bypass. Then tired a bit and the last 3-4 miles were slower, in recovery/get me home mode. Never a chance I would walk or stop, but I was patient to make sure I got round.

Distance:  32.22km

Time:  3:13:21

Avg HR:  151bpm

Avg pace:  6:00 min/km

Calories:  2375

White trainers #2

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training run #951

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Sunday 10 May, 06:29

10C, cool to start with some high cloud. Later the sun broke through, but it was bright throughout.  Went for a 20 mile run.  Was careful to start easy, with my right heel a bit sore at first.  Just wanted to get round.  Had a gel before starting, then at 8km, 16km and 24km, with 1 litre of water.  Tired a bit here and there but finished OK.  Five weeks to the Liverpool Marathon.

Distance:  32.27km

Time:  3:09:33

Avg HR:  147bpm

Avg pace:  5:52 min/km

Calories:  2208

White trainers #2

Wildlife:  1 peacock

training run #950

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Friday 8 May, 06:20

6C, cool, sunny with clear skies.  Went for an easy 7 mile run. Right heel was a bit sore for the first 2km, then for most of the run I could forget about it.  Ideal running weather with only a light breeze and a great sunrise.  

Distance:  11.53km

Time:  1:04:22

Avg HR:  145bpm

Avg pace:  5:35 min/km

Calories:  856

White trainers #2

training run #949

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Thursday 7 May, 06:21

8C, cool and mostly sunny.  Went for a 7 mile run including 6 miles of Marathon Pacing Session.  Right heel wasn’t too bad and it was easy to keep the right pace.  I had RV all to myself for the first lap, and saw a gathering of new, fluffy goslings with their parents near the waters edge, illuminated by the sunrise shining across the water.  Felt left lower back go a bit stiff from 8km onwards, but had no after-effects.  A straightforward run in good conditions.

Distance:  11.51km

Time:  1:03:43

Avg HR:  146bpm

Avg pace:  5:32 min/km

Calories:  864

White trainers #2

training run #948

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Wednesday 6 May, 06:12

8C, felt surprisingly cold in a stiff southerly wind, some sun and cloud.  I wasn’t sure about doing intervals in case my Achilles complained or broke, but after the first 2km I felt good enough to give them a go.  Did 7 miles, including 3x 1200m intervals with 400m recovery.  Continued at a good pace for the rest of the run and enjoyed it.

Distance:  11.51km

Time:  1:02:53

Avg HR:  148bpm

Avg pace:  5:28 min/km

Calories:  832

White trainers #2

training run #947

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May Day, Monday 4 May, 07:11

10C, warm, sunny.  Went for a 7 mile run. Right heel was sore for the first mile then eased off. Think this contributed to a few niggles on left leg, running odd because of my Achilles. Glad I persevered, as the run was OK, nice not to be chasing round to get ready and off to work. Hamstrings were tight afterwards, caused by lots of bending in the garden.

Distance:  11.45km

Time:  1:04:32

Avg HR:  146bpm

Avg pace:  5:38 min/km

Calories:  822

White trainers #2

training run #946

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Saturday 2 May, 07:02

5C, cool, cloudy.  Decided to run on Sat instead of Sun this week, better weather forecast.  Training plan said 16 miles but I went out to do 18 miles, legs feeling OK but not full of beans.  Had a heel niggle, and noticed a few other niggles too.  Took it steady and just aimed to get round in one piece.  

Just above The Angel in Killamarsh a motorcyclist skidded to a halt in spectacular style and asked me to help get a slightly lame duck off the road – it was just sitting there waiting to get run over and made an awful fuss as the biker and I chased it all over.  I forgot to pause Garmin so my route will be a squiggle at that point.  

The rest of the run was uneventful.  A bit of light rain from M1 J31 to Beighton.  Had a gel before starting, then at 8km, 16km and 23km, and 1 litre of water.  Tired at the finish but fine. 
Distance:  29.04km

Time:  2:51:36

Avg HR:  151bpm

Avg pace:  5:55 min/km

Calories:  2082

White trainers #2

Wildlife:  a pair of squirrels; 1 lame duck