ice

training run #508

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Thursday 29 November, 06:10

Freezing cold, frosty, clear skies with a full moon.  Thermometer said 1C but it must have been below 0C.  It took two days to get over the calf cramp, but I felt good today so did a single lap, 4 miles.  Wrapped up well and stepped carefully with the icy puddles and paths on my route.  Surprised by the pace, but Garmin seems to have gone wrong.  It had me starting in Killamarsh a mile from my actual starting point, and recorded about half a kilometer too much distance.  Astonishingly, it also recorded an elevation gain of 43,198m, instead of the 46m it recorded for Friday’s run!  Only felt slight stiffness in left calf. Pleased to get back running so quickly, as on Monday I’d feared the worst, a long layoff.

Distance:  should be 6.8km, recorded 7.36km
Time:  40:03
Avg HR:  150bpm
Avg pace:  recorded 5:27 min/km, but actual more like 5:53 min/km
Calories:  505

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training run #506

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Sunday 18 November, 06:59

Frosty and cold with completely clear skies; the thermometer said 1C but it was colder, frozen puddles and heavily frosted cars and grass.  Wrapped up well for my usual 7 mile run, as I was planning a spell of heavy gardening later (or I’d have done 10 or 13 miles instead).  In spite of tiptoeing across a few frozen bits of path my early pace was good, I felt strong and pressed on.  Pleased with overall time and HR, and enjoyed a great sunrise.

Distance:  11.53km
Time:  1:06:30
Avg HR:  145bpm
Avg pace:  5:46 min/km
Calories:  846

training run #391

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Sunday 12 February, 09:27

4C, cool, breezy.  Still some compacted snow and ice on some parts of my route but largely clear.  Went on my usual 13 mile route at a nice and steady pace, after the physio said I should keep running.  He diagnosed a small tear between a calf muscle and ligament, but he’s confident it can be repaired and I should keep active.  Seeing him again on Tuesday morning.  I felt the right calf a little at the start and on and off during the run but I think its an improvement on last week.

Distance:  21.1km
Time:  2:06:59
Avg HR:  147bpm
Avg pace:  6:01 min/km
Calories:  1458

training run #390

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Thursday 9 February, 06:05

Cold, 0C but felt colder with a chill breeze from Killamarsh. Usual 7 mile route and felt right calf through to around 5.5 miles. Thought it was improving the last few days but today it’s back to an uncomfortable stiffness that is affecting my gait. RV was more slippery than yesterday and going through one gate into the park I landed on my backside. No damage done. That made me ease off the pace and just get round safely.
I’ve just booked to see a physio Friday pm about the calf. Hope it’s something straightforward not requiring a long layoff.

Distance: 11.56km
Time: 1:11:40
Avg HR: 140bpm
Avg pace: 6:12 min/km
Calories: 824

training run #389

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Wednesday 8 February, 06:05.

Cold, minus 4C, lots of compacted ice and snow underfoot but otherwise dry.  Wrapped up for my usual 7 mile route.  Got more confident with balancing on the slippery surface as the run progressed and maintained an OK pace.  Right calf still niggly.  Felt great to beat the conditions.

Distance:  11.47km
Time:  1:08:53
Avg HR:  142bpm
Avg pace:  6:00 min/km
Calories:  791

training run #366

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Saturday 17 December, 08:52.

I only managed a run on Monday this week due to working in London.  The conference work took up Tues and Weds, and on returning home I was very tired Thurs and didn’t feel up to a run on Fri.  Effectively a second rest and recuperation week

Cold, 3C, cloud cover, breaking later to give a little sunshine.  Icy underfoot.  Went for usual 13 mile route and aimed to keep it steady pace.  I only carried 3 gels in Hilly waist pouch, no drink.  I planned on buying something from the shops en route if needed.  After the difficult run last weekend I was prepared to try a run/walk strategy if it got tough again, but that wasn’t necessary.  I felt fine throughout, no niggles, and the 3 gels were enough.  I finished strong, with faster splits in the last few km.  A good run.

Distance:  21.39km
Time:  2:05:36
Avg HR:  148bpm
Avg pace:  5:52 min/km
Avg cadence:  87spm

training run #365

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Monday 12 December, 06:00.

A frosty dark morning run, 3C.  First opportunity to wear my new running tights, and they were great.  Felt a bit like Batman but they did a good job of keeping the chill at bay.  Also wore new yellow top underneath lightweight yellow jacket and the layering worked great.  Starting out I felt a bit of stiffness in right calf and minor other niggles but nothing serious.  Did usual 7 mile run with a detour via the sorting office to pick up a parcel at the end, which added an extra mile.  The path surfaces were very slippery and puddles iced over; felt like I was using traction control managing the occasional slippy patch and then finding dryer safe ground for a stretch.

Distance:  13.21km
Time:  1:18:15
Avg HR:  141bpm
Avg pace:  05:56 min/km
Avg cadence:  88spm