Month: February 2017

training run #1234

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Sunday 19 February, 06:22

8C, mild, dry, mostly overcast. A 20 mile run.  The schedule called for 16 miles but I thought about doing 17.5 or 20. Want to push past 20 miles at some point and legs felt well rested so 20 miles was on.

Drank 1 litre of water and had 4 gels. At Todwick roundabout I turned into a cool headwind that stayed with me through Swallownest and along the Beighton bypass. 

Went through 13 miles in 2 hours (good for me) and feeling OK. In the last couple of miles kept an OK pace and wasn’t in any real difficulty.  At the finish I’d knocked a minute off last week’s time, but its more important to get round in good shape and avoiding injury.

Distance:  32.22km

Time:  3:04:19

Avg HR:  148bpm

Avg pace:  5:43 min/km

Calories:  2156

Brooks Ghost trainers #3

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training run #1233

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Friday 17 February, 06:19

8C, cool, some cloud. A 6.5 mile run.  Niggly heels for the first km, then they eased off.  Just chilled out and got round. One full lap and one lap of the main lake.

Distance:  10.58km

Time:  58:28

Avg HR:  156bpm

Avg pace:  5:31 min/km

Calories:  733

Brooks Ghost trainers #3

Wildlife:  1 rabbit

training run #1232

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Thursday 16 February, 06:15

5C, cool, clear skies.  A 9 mile run with 60 minutes of Marathon Pace Session.  The plan called for 50 minutes of MPS but I stretched it to the park exit.  Legs were tired and heavy at the beginning but I soon got going and enjoyed this run.  Did 2 full laps and 2 extra loops of the northern lake.  The dawn sun approached as I did the second lap, nice after a long spell of dank, grey weather.

Distance:  14.35km

Time:  1:19:05

Avg HR:  148bpm

Avg pace:  5:30 min/km

Calories:  939

Brooks Ghost trainers #3

Wildlife:  1 rabbit

training run #1231

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Wednesday 15 February, 06:12

7C, cool, overcast. An 8 mile run including intervals (3x 800m with 400m recovery).  The frost has gone and I’m running in T-shirt and short shorts again. Drank 500ml water. Had the park all to myself except for the last km.  Enjoyed this run, felt strong.  Minor heel niggle early on.

Distance:  12.84km

Time:  1:11:09

Avg HR:  157bpm 

Avg pace:  5:32 min/km

Calories:  903

Brooks Ghost trainers #3

Wildlife:  1 rabbit

training run #1230

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Monday 13 February, 06:35

2C, cold, dark. A 7 mile run.  Ran today as I have a work trip to London on Tuesday.  Both heels were a bit sore for the first km.  Legs were tired from the long run but just kept it easy.

Distance:  11.43km

Time:  1:04:14

Avg HR:  149bpm

Avg pace:  5:37 min/km

Calories:  771

Brooks Ghost trainers #3

Wildlife:  1 rabbit, 3 squirrels

training run #1229

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Sunday 12 February, 06:29

1C, dark, cold, wintry showers. A 20 mile run.  Legs felt good and it seemed like I maintained a good pace/effort throughout. Had 4 gels and 1 litre of water. Was soaked through by the time I reached Harthill (12km) and was running into a stiff headwind with icy snow hurting my eyes.

Finished feeling relatively OK. Was keeping a good pace in the last few km and could have carried on a bit further. (Can’t always say that after a 20-miler!)

Fitbit screencap

Distance:  32.22km
Time:  3:05:27 (could only find one faster 20 miler, back in 2013)

Avg HR:  143 (seems low)

Avg pace:  5:45 min/km

Calories:  2097

Brooks Ghost trainers #3

training run #1228

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Friday 10 February, 06:32

0C, cold and frosty. An easy pace 5 mile run.  Light snowfall didn’t settle on the path but added to the frosty grass and frozen windscreens.  Stiff right calf for the first km, then it loosened off. 

Distance:  8.2km

Time:  46:11

Avg HR:  144bpm

Avg pace:  5:37 min/km

Calories:  537

Brooks Ghost trainers #3

Wildlife:  4 rabbits