training run #129

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Tuesday 9 February, 18:32.

Cold, but no hat or track bottoms.  Did 3 mile loop and 5 mile loop. Tired in parts and at other times great rhythm and pace.

Loop 1 (5km):  32:41  avg HR:  139bpm
Loop 2 (7.9km):  50:05  avg HR:  141bpm
Distance:  12.9km
Total time:  1:22:46
Avg HR:  140bpm

Garmin:  http://connect.garmin.com/activity/24346102

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training run #128

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Monday 8 February, 17:05.

An evening run as I had to get to Leeds first thing.  Very cold, so hat and track bottoms tonight.  Tired after lugging laptop around on trains, but aimed for a decent pace.  Felt very good on the last mile, got faster and good rhythm and thought I’d be able to push my PB time.

Distance:  8km
Time: 50:15
Avg HR:  142

Surprised at HR as I was sprinting the last part.  A good run.

Garmin:  http://connect.garmin.com/activity/24262609

training run #127

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Saturday 6 February, 14:39.

Cool, 6C.  Ran 1x 5km loop and 3x 8km loops with Jeff.  Started from Meadowgate and kept a steady pace.  Carried 500ml in Camelbak and drank it all, and 3 gels.  Felt OK, tired feet on last loop.

Loop 1 (5k):  31:42  avg HR:  145bpm
Loop 2 (8k):  48:36  avg HR:  149bpm
Loop 3 (8k):  50:00  avg HR:  151bpm
Loop 4 (8k):  53:00  avg HR:  153bpm
Total distance:  29km
Total time:  3:03:18
Avg HR:  150bpm
Avg pace (Nokia):  6:27 min/km

Surprised HR wasn’t higher! A good time (PB). Brilliant run.

Garmin:  http://connect.garmin.com/activity/24087557

Nokia:  http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=2047319

training run #126

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Thursday 4 February, 6:29am

Snow on paths and side roads icy. Foggy, about 4C.  Aimed just to get round 8km loop in decent time and OK HR.  At 5km-ish could see I was on a good time so pressed on and paid a bit less regard to HR.

Distance:  8km
Time:  48:29
Avg HR:  144bpm

A work record time for me doing the 8km loop!  I was running fast (sprinting) the last couple of streets, and felt very strong throughout.

Garmin:  http://connect.garmin.com/activity/23941358

training run #125

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Tuesday 2 February, 6:07am.

Wet, showery, about 5C so a little milder than recently.  Shorts weather.  Went for a 4.9km loop round Sainsburys, Waterthorpe, then 8km loop to college, old Westfield and Meadowgate.  Felt stronger than the Saturday and Monday runs, my cold almost gone.  Legs felt more solid, stronger, got bit of a bounce back.  Wore my old trainers so I didn’t get the new ones wet! And to give heel wound a chance to heal.

Loop 1 (4.9km):  34:38  avg HR: 133bpm
Loop 2 (8km):  52:34  avg HR: 136bpm
Total distance: 12.9km
Total time: 1:27:12
Avg HR:  135bpm

Pleased with HR but time a lot slower than my legs felt. Thought I was on a 31/32 min first loop so 34-plus was a surprise.  But I finished strong and had plenty left over.  Shows I’m getting over the cold.

A theory on effective hydration and energy preparation; had a high carbo drink the night before – 2x bottles of Banana Bread Beer! Sent me off to sleep and filled my legs with energy.

training run #124

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Monday 1 February, 6:28am.

Cold, icy wind, thermometer says 0C but with windchill much colder. Track bottoms and hat today, running into headwind on outward part of 8km loop. Felt OK but no bounce or power in the legs.  Tired at the end.  Probably due to fighting cold this weekend. Only a runny nose now.  Thought I might do a reasonable time but ended up slower than expected.

Distance:  8km
Time:  52:25
Avg HR:  140bpm

Pleased with HR but think energy levels were low due to getting over a cold.

Garmin:  http://connect.garmin.com/activity/23736025

training run #123

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Saturday 30 January, 6:56am

Cold, about zero degrees.  Wore hat due to strong wind on parts of loop, high windchill. Have a head cold so ran slow, just aiming to finish.  Thought my energy levels would be low due to fighting the cold.

Loop 1 (5km):  35:08  avg HR 143bpm
Loop 2 (8km):  53:22  avg HR 144bpm
Loop 3 (8km):  52:43  avg HR 142bpm
Loop 4 (8km):  54:20  avg HR 146bpm
Total time:  3:15:33 (nearly 5 mins slower than last week)
Avg HR:  144bpm
Total distance:  29km (Nokia says 28.7km)
Avg pace (Nokia):  6:50 min/km

Felt tired all the last loop, felt very slow but no risk of stopping.  Nothing left at the finish.  Think I guaged the speed/energy levels  OK, but if I’d had another 50ml water I’d have drunk it.  Carried 500ml and probably drank 300ml of it on the last loop.  Also had 3 gels.

Found a small blister/bloody wound on ankle taking sock off. Didn’t notice at all during the run.  Not bad for running new shoes in on a 29km run.  Wore them Tues, Thurs and today and feeling fine.

Nokia:  http://sportstracker.nokia.com/nts/workoutdetail/index.do?id=2020105

Garmin:  http://connect.garmin.com/activity/23513253