Month: September 2016

holiday / recovery week #3

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Friday 16 September 06:55

I picked out a route on side streets near the hotel that would take me alongside a golf course. Lovely weather and enjoyed this 3 mile run, stopping to snap a few photos. 



Distance:  4.85km
Time:  26:44

Avg pace:  5:31 min/km

Calories:  380

Hot tub:  15 mins

Wildlife:  1 squirrel

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holiday / recovery week #2

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Thursday 15 September, 06:48

An easy 2 mile run before breakfast. Lots of stop/start because of road junctions. Just ran an out and back from the hotel, while looking for somewhere to buy breakfast pastries. 

Distance:  3.87km

Time:  20:53

Pace:  5:24 min/km

Calories:  313

Hot tub:  15 minutes post-run 🙂

holiday / recovery week #1

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Wednesday 14 September, 06:30

Low intensity water activity today. An early morning hot tub and half a dozen lengths of the pool. 

Distance: 6 easy lengths

Time:  40 min in hot tub

training run #1159

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Sunday 11 September, 06:05

8C, cool, clear skies. With travel likely to interrupt my marathon training I brought forward the 20 mile run scheduled for next weekend. Felt OK but not especially strong. No big problems and naturally tired a lot towards the end. 

Paused to take a few photos of the stunning skies as I ran near Woodall Sheffield (8km on this route). 



The podcasts I listened to were good today. Pleased with the finish time. Most importantly, it’s good to get round avoiding injury.

Distance:  32.22km

Time:  3:08:47

Avg HR:  163bpm

Avg pace:  5:52 min/km

Calories:  1723

Brooks Ghost trainers #2

Wildlife:  6 rabbits, 1 squirrel, 1 peacock, 2 peahens

training run #1158

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Friday 9 September 06:20

14C, windy and cloudy. A 7 mile run. Legs felt OK today so I pushed on a bit, and ended with a decent time again. Tiring but it feels like my weeks of training are producing results. 

Distance:  11.45km

Time:  1:02:40

Avg HR:  159bpm

Avg pace:  5:28 min/km

Calories:  873

Brooks Ghost trainers #2

training run #1157

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Thursday 8 September, 06:10

14C, mild, breezy. A 7 mile run. The high cloud was crimson red awaiting the sunrise, beautiful. Didn’t run on Weds due to working in Leeds, and today my legs felt OK. The right heel niggle went away after a couple of km so decided to include  3x 400m intervals. After this I kept pushing and finished in a good (for me) time. Not a PB but it’s the fastest I’ve done this route for a while. 

Distance:  11.47km

Time:  1:01:37 🙂 season best?

Avg HR:  161bpm

Avg pace:  5:22 min/km

Calories:  841

Brooks Ghost trainers #2

Wildlife:  3 squirrels, 2 rabbits

training run #1156

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Tuesday 6 September, 06:20

19C, warm, some cloud, some sun. A 7 mile run. With the heat and my niggly right heel/foot I planned to go easy. Drank 500ml water and really felt the humidity. Saw a rainbow as I rounded the northern lake on the first lap. The sunrise broke through as lap 2 started, stunning. Finished hot and sweaty, and tired. Amazed that I’d run under 63 minutes, as I had not checked Garmin and expected a much slower time. 

Distance:  11.45km

Time:  1:02:58

Avg HR:  153bpm

Avg pace:  5:30 min/km

Calories:  864

Brooks Ghost trainers #2

Wildlife:  1 squirrel