Month: May 2016

training run #1102

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Tuesday 31 May, 06:29

10C, overcast, mild, windy. A 7 mile run.  Didn’t do intervals today as I decided not to risk aggravating a slightly sore right heel. My quads felt tired today too.  Tough running into a strong headwind on the far side of the lake.  Ended up running an OK average pace, the equivalent of my target marathon pace.

Distance:  11.56km
Time:  1:04:56
Avg HR:  142bpm
Avg pace:  5:37 min/km
Calories:  808
Brooks Ghost trainers

training run #1101

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Sunday 29 May, 06:54

7C, overcast and mild.  Went for a 15 mile run.  Felt a bit tired from the start, not just legs but all over.  Right heel was sore early on, and right hamstring was slightly tight.  So ran at a comfortable pace and didn’t check Garmin, I let my mind wander a bit and the hills passed without difficulty.  Had gels at 7km, 14km and 19km, and drank 500ml water.

Carried a camera today, just on the off chance I saw something of interest, perhaps a peacock or similar. What do you know, at 7km that’s what I saw:


Finished quite strong, its as though my legs got better with distance.  As I ran round the lake on the return I was running easy at 5:30 min/km (good for me).

Distance:  24.33km
Time:  2:21:45
Avg HR:  150bpm
Avg pace:  5:50 min/km
Calories:  1712
Brooks Ghost trainers
Wildlife:  1 peacock, 1 pea hen, 1 squirrel, 2 rabbits

training run #1100

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Friday 27 May, 06:32

8C, mild, overcast. A 7 mile run.  Legs felt OK and just started out at a comfortable pace.  Didn’t check Garmin until halfway round the second lap and was surprised my pace had gradually increased to 5:12 min/km.  Was running smooth and easy and it felt like a marathon pace session.  Finished strong.

Distance:  11.57km
Time:  1:03:42
Avg HR:  147bpm
Avg pace:  5:31 min/km
Calories:  817
Brooks Ghost trainers
Wildlife:  8 rabbits

training run #1099

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Thursday 26 May, 06:29

9C, mild, overcast.  A 7 mile run.  There was very fine drizzle on and off. Settled into a rhythm on parts of the run. Straightforward.

Distance:  11.61km
Time:  1:05:36
Avg HR:  148bpm
Avg pace:  5:39 min/km
Calories:  792
Brooks Ghost trainers
Wildlife:  8 rabbits

training run #1098

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Tuesday 24 May, 06:20

6C, cool, bright with some mist.  A 7 mile run.  Had to cancel my run on Monday to perform some urgent plumbing repairs.  So my legs were a bit fresh and I included an interval session today – 4x600m with 200m recovery.  Finished in a similar time to last Tuesday’s run.  The conditions were great for running. Could not see the island in the lake for mist when I entered Rother Valley, but the sun and a breeze blew that away almost completely during my two laps.  A lovely run.

Distance:  11.7km
Time :  1:02:47
Avg HR:  164bpm ???
Avg pace:  5:22 min/km
Calories:  293 ??? (usually 800)
Brooks Ghost trainers
Wildlife:  3 rabbits

training run #1097

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Saturday 21 May, 07:15

13C, overcast, mild and windy.  Went for a 15 mile run. Had a gel before starting, lost one somewhere in the first 7km so used the remaining two at 9km and 18km.  Drank 500ml water.  Legs felt OK but not brilliant, in spite of only doing 2 weekday runs because of work and a drive to the airport. There was a bit of light drizzle early on but the rain held off.

Returning through Rother Valley I was running anticlockwise against the dozens of runners doing Park Run 5k, but didn’t have any collisions 🙂

Distance:  24.34km
Time:  2:24:05
Avg HR:  154bpm
Avg pace:  5:55min/km
Calories:  1974
Brooks Ghost trainers

training run #1096

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Tuesday 17 May, 06:30

6C, sunny, blue skies, cool. A 7 mile run.  Right heel was sore for the first 2km, and legs didn’t feel that strong after yesterday’s intervals.  Just enjoyed the conditions, noted there were far fewer people around today.

Distance:  11.53km
Time:  1:06:02
Avg HR:  140bpm
Avg pace:  5:44 min/km
Calories:  822
Brooks Ghost trainers
Wildlife:  5 rabbits

training run #1095

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Monday 16 May, 06:25

6C, cool and sunny.  A 7 mile run.  Legs felt OK so included an interval session in the run, 6x 400m with 200m recovery.  The park was relatively busy at this early hour, didn’t have it to myself and can’t blame them with a fantastic sunrise and cool breeze.  Thought I’d kept up a reasonable pace and was pleasantly surprised to find I’d run well under 63 minutes.

Distance:  11.53km
Time:  1:02:49
Avg HR:  149bpm
Avg pace:  5:27 min/km
Calories:  810
Brooks Ghost trainers

training run #1094

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Saturday 14 May, 06:49

5C, cool and bright.  Went for a 15 mile run.  Had 4 gels and 500ml water.  It felt really cold on windy exposed sections, and very warm in the sunny sheltered parts.  No real problems but not a fast run, didn’t have lots of bounce today. A good run.

Distance:  24.32km
Time:  2:24:33
Avg HR:  147bpm
Avg pace:  5:57 min/km
Calories:  1754
Brooks Ghost trainers

training run #1093

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Thursday 12 May, 07:39

12C, bright, windy and mild.  A 7 mile run. Legs felt OK in spite of more garden tidying, so I included an interval session.  Did 6x400m with 200m recovery.  Noticed lots of fluffy goslings today, closely guarded by their parents. Drank 500ml water. A good run.

Distance:  11.48km
Time:  1:04:19
Avg HR:  148bpm
Avg pace:  5:36 min/km
Calories:  875
Brooks Ghost trainers
Wildlife:  4 rabbits; 2 dozen goslings