intervals

training run #1329

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Tuesday 15 August, 17:27

20C, hot, sunny.  An 8 mile run-commute home including speedwork.  The plan called for ‘gears’: warm-up, 75-80% effort marathon pace for couple of miles, then 80-85% half marathon pace, then 1 mile at 90% effort 10k pace, then cool-down.

It was hard to judge effort in 5% increments while running up- and down-hill.  but gave it a go and definitely found top gear for the 1 mile.  Legs knew they’d worked hard as I climbed the hill home during cool-down.

Drank 500ml water, sweated buckets. Enjoyed it.

Distance:  7.73 miles

Time:  1:08:19

Avg pace:  8:47 min/mile

Calories:  869

Ascent:  562ft

Trainers:  Brooks Glycerin

training run #1324

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Wednesday 9 August, 07:21

13C, wet, cool.  An 8 mile run-commute including intervals.  The plan required 1-5-1 intervals, so 1 minute hard, 2 minutes jogging recovery.  Then 2 mins hard, and 3, 4, 5, 4, 3, 2, 1 hard with 2 mins recovery inbetween.  This was a challenge when I got to the bigger hills climbing up and over Richmond Road, but a nice challenge.  It took my mind off the rain, which petered out by halfway.

The main event was nearly running in the path of an oncoming pick-up truck on Stradbroke Road.  A close shave and I waved my apology to the driver in his rear view mirror.  Drank 350ml water, had a muesli bar at home before starting and that helped I think.

Distance:  7.76 miles

Time:  1:08:25

Avg pace:  8:45 min/mile

Calories:  915

Elevation gain:  578ft

Trainers:  Brooks Cascadia

training run #1315

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Wednesday 26 July, 06:20

14C, bright and breezy.  A 7 mile run including intervals.  I felt OK and had preprogrammed TomTom watch with the session structure.

It was:

  • 2 mile warm up
  • 6x half mile at 85% effort (or more)
  • 0.2 mile jog to recover in between
  • about 0.9 mile run home cooldown

Enjoyed it, felt it was a decent workout. Surprised at the decent time (for me) as I definitely slow-jogged the recovery bits.  Drank 500ml water.

Distance:  7.11 miles

Time:  1:00:30

Avg pace:  8:30 min/mile

Calories:  843

Trainers:  Brooks Glycerin

Wildlife:  21 rabbits!!!

training run #1309

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Tuesday 18 July, 06:19

14C, overcast, cool, a bit foggy.  A 7 mile run with intervals.  Training plan called for a warm up (did 1 mile), then five miles increasing in pace/effort, then a cool down run home.  I started looking at pace but switched to heart rate, and stepped it up from around 132, 138, 144, 155, then 165 or so.  Enjoyed it, and the graphs afterwards show what I was trying to achieve.

pleased with the pace for the fastest split, and it felt OK

Drank 400ml water.  Didnt manage a run yesterday due to working in London, which shows I’m going to have to flex the training schedule a bit.

Distance:  7.07 miles

Time:  1:01:25

Avg HR:  144bpm (peaked at 167bpm)

Avg pace:  8:41 min/mile

Calories:  704

Trainers:  Brooks Glycerin

Wildlife:  4 rabbits

training run #1251

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Wednesday 15 March, 06:39

8C, mild, bright.  A 4 mile run with 2x 800m intervals.  Legs still felt ‘odd’ after the weekend long run. Just out of balance, various niggles, including right foot.  Ran on the grass alongside the path in places. Drank 500ml water.

Distance:  6.73km

Time:  37:24

Avg HR:  153bpm

Avg pace:  5:33 min/km

Calories:  479

Trainers:  Brooks Glycerin

Wildlife:  1 squirrel

training run #1246

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Tuesday 7 March, 06:21

4C, cold, clear skies. An 8 mile run including intervals (3x 2000m with 400m recovery).  Legs felt OK and I was determined to give this full effort.  Really enjoyed this and felt the intervals mostly in my quads.  Drank 500ml water.

Distance:  12.76km

Time:  1:08:40

Avg HR:  144bpm (seems low)

Avg pace:  5:22 min/km

Calories:  811

Trainers:  Brooks Glycerin

training run #1241

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Tuesday 28 February, 06:20

2C, cold, frosty. An 8 mile run including intervals (3x 1600m with 400m recovery).  Wrapped up well for this chilly run.  Minor heel niggle that quickly wore off.  Drank 500ml water. As usual, I enjoyed the intervals, a good test. Fastest km split was 5:06 min/km today.

Distance:  12.81km

Time:  1:09:51

Avg HR:  146bpm

Avg pace:  5:27 min/km

Calories:  819

Trainers:  Brooks Glycerin