Month: October 2016

training run #1185

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Sunday 30 October 07:42

11C, mild, overcast. A 6 mile easy run. Felt a bit sluggish on the first lap of the main lake, then legs got going on the second lap. But looking at my km splits there wasn’t any difference, so it’s just how I felt. Drank 500ml water. A straightforward run. Can’t believe next Sunday will be New York marathon, seems unreal. 

Distance:  9.76km

Time:  54:28

Avg pace:  5:34 min/km

Calories:  805

Brooks Ghost trainers #3

Wildlife:  2 squirrels

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training run #1184

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Friday 28 October 06:15

13C, mild, breezy. An easy paced 5 mile run. One full lap and an extra loop of the northern lake. Drank 500ml water. Right calf stiffened a bit afterwards. 

Distance:  8.16km

Time:  45:49

Avg pace:  5:36 min/km

Calories:  674

Brooks Ghost trainers #3

training run #1183

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Thursday 27 October 06:37

11C, cool, dark, overcast. A 6 mile run including 20 minute Marathon Pacing Session. This was a really straightforward run. Right calf stiffened a little. Drank 500ml water. 

Another runner ran alongside for the last half lap, telling me about a diet he was on based on what Cretians ate/eat; greens and fatty meat, no sugar based foods. Interesting.
Distance:  9.73km

Time:  54:52

Avg pace:  5:38 min/km

MPS –

Warm up 2 km:  5:50 min/km

MPS 20 mins / 3.76km:  5:18 min/km

23.09 mins / 3.97km :  5:49 min/km

Calories:  801

Brooks Ghost trainers #3

Wildlife:  1 rabbit

training run #1182

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Wednesday 26 October 06:28

10C, cold, dark. A 6 mile run with interval session. Stats below. It made a change programming the intervals into my watch instead of working it out in my head during the run. Drank 500ml water. No problems. 

Distance:  9.74km

Time:  53:46

Avg pace:  5:31 min/km

INT session –

warm up 2km:  5:43 min/km

800m:  4:45 min/km

400m:  5:40 min/km

800m:  4:44 min/km

400m:  5:35 min/km

Run to home:  5:38 min/km

Calories:  797

Brooks Ghost trainers #3

training run #1181

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Sunday 23 October 06:57

10C, cool and overcast. A 13 mile easy pace run. Legs felt fine and I tried to avoid running hard to get the benefit of the taper. Had 2 gels and 500ml water. 

Today was the first use of my Tom Tom Runner 3 watch. Bought it to replace an aging Garmin with broken strap. Went for the base model and will manage without HR data for a while. Pleased with it so far.

Distance:  21.01km

Time:  2:01:40

Avg pace:  5:47 min/Kim

Calories:  1745

Brooks trainers #3

training run #1180

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Thursday 20 October 06:29

10C, cool, overcast, occasional drizzle. A 7 mile run including 40 minutes of Marathon Pacing Session. Legs felt OK but not bouncy. Left knee OK today. Tried to follow the schedule and not just blast the whole 7 miles with a lot of effort. So an easy warm up 2km, bit of effort to keep pace around 5:35 or better for 40 mins, and easy pace home.  Drank 500ml water. 

Distance:  11.45km

Time:  1:04:37

Avg HR:  no data

Avg pace:  5:39 min/km

Calories:  949

Brooks Ghost trainers #3

Wildlife:  4 rabbits

training run #1179

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Wednesday 19 October 06:31

10C, cool, overcast. A 7 mile run with interval session; 2x 1600m with 400m recovery. Noticed a small left knee niggle but it felt OK enough to run today. Will monitor it. Light rain for the first lap.  Drank 500ml water. A good run. 

Distance:  11.46km

Time:  1:03:34

Avg HR:  no data

Avg pace:  5:33 min/km

Calories:  949

Brooks Ghost trainers #3

Wildlife:  1 rabbit