Sunday 4 October, 6.03am
Cold, dark, slight breeze in parts. Gimme the moonlight – needed it to find my way round the first lap, so good job it was a full moon and clear sky. Hard to judge pace in the dark.
Intended to do 21km/13 miles, the full half marathon distance as my last long run before tapering for CHM. Did 2x 5km laps, and 3x 4km laps. Nokia measured it as 21.2km, and this converts to 13.17 miles.
Felt tired for the 4th and 5th laps. And afterwards my knees and thighs knew I’d done a distance run! Carried 500ml water in Camelbak and 10 jelly babies.
Lap 1 (5k): 30:38 avg HR 145bpm
Lap 2 (5k): 30:26 avg HR 143bpm
Lap 3 (4k): 24:12 avg HR 145bpm
Lap 4 (4k): 24:23 avg HR 149bpm
Lap 5 (4k): 24:23 avg HR 151bpm
Total time: 2:14:02 avg HR 146bpm
Nice consistent pace, very close lap times. Copied the Nokia data below:
|1.||6:36,20||6:36,20||1 km||6:36 / km|
|2.||6:34,62||13:10,84||1 km||6:35 / km|
|3.||6:19,75||19:30,58||1 km||6:20 / km|
|4.||6:34,75||26:05,34||1 km||6:35 / km|
|5.||6:42,68||32:48,3||1 km||6:43 / km|
|6.||6:29,64||39:17,69||1 km||6:30 / km|
|7.||6:25,68||45:43,36||1 km||6:26 / km|
|8.||6:12,76||51:56,13||1 km||6:13 / km|
|9.||6:28,82||58:24,96||1 km||6:29 / km|
|10.||6:11,0||1:04:35,96||1 km||6:11 / km|
|11.||6:25,66||1:11:01,63||1 km||6:26 / km|
|12.||6:08,64||1:17:10,27||1 km||6:09 / km|
|13.||6:08,82||1:23:19,10||1 km||6:09 / km|
|14.||6:09,48||1:29:28,59||1 km||6:09 / km|
|15.||6:19,62||1:35:48,22||1 km||6:20 / km|
|16.||6:08,68||1:41:56,90||1 km||6:09 / km|
|17.||6:22,83||1:48:19,75||1 km||6:23 / km|
|18.||6:22,80||1:54:42,55||1 km||6:23 / km|
|19.||6:13,55||2:00:56,10||1 km||6:14 / km|
|20.||6:18,72||2:07:14,82||1 km||6:19 / km|
|21.||6:12,82||2:13:27,65||1 km||6:13 / km|
|22.||1:18,9||2:14:45,75||0.2 km||8:25 / km|
Average overall pace recorded by Nokia is 6:21 per km.
Now, I need to taper and get ready for race day 18 October, but good to know I’ve done the distance.
Friday 2 October, 6.26pm.
Overcast, light spots of rain, mild. Went for a run after work as I’ll be out all Saturday. Aimed for 3x 5k laps at a reasonable pace. Wore Camelbak with 500ml water.
Lap 1: 28:24 avg HR 145 bpm
Lap 2: 29:34 avg HR 149bpm
Lap 3: 30:11 avg HR 151bpm
Total time 1:28:09 avg HR 148bpm
Obviously got tired by 3rd lap and it was hard to judge pace and be sure of my footing in the dark. A good run.
Wednesday 30 September, 6.26am.
Mild, cloudy, dark! Didn’t have much time so planned to do some speedwork – one fast-ish 5k lap. Built up the pace gently for first k, then pressed on a bit to develop my speed.
Lap 1: 26:38 avg HR 151bpm
A PB! Looks like my previous best 5k was 28:22 (on 24/08), so a big improvement.
Monday 28 September, 6.40am.
Mild, grey, overcast, slight breeze. Wore yellow sleeveless coat (but it wasn’t cold enough really), no Camelbak, ran clockwise.
Aimed for an easy 8k just to keep flexible after the long run on Saturday.
Lap 1: 25:31 avg HR 134bpm
Lap 2: 25:51 avg HR 140bpm
Total time: 51:22 avg HR 137bpm
Easy, but legs felt a bit heavy on the second lap, a hangover from the 12 mile run 2 days ago.
Saturday 26 September, 7.40am.
Mild, overcast but bright. No breeze. Ideal conditions – but could have done with a breeze.
Aimed for 18k – set off intending to do 2x 5k laps and 2x 4k laps. Carried 700ml water in Camelbak and 10 jelly babies. Actually felt good after 2 laps so pressed on for 4x 5k laps. Saw at end of the 3rd lap that I was on schedule for 2 hours for 12 miles, so pressed on. The last mile and a half I felt my stride lengthening and felt strong, so picked up the pace and ‘sprinted’ to the end. Think because first 2 laps were steady and I’d hydrated and eaten I was OK in the last few miles.
Lap 1: 30:42 avg HR 147
Lap 2: 30:22 avg HR 148
Lap 3: 29:31 avg HR 157
Lap 4: 28:38 avg HR 166
Total time: 1hr 59:13 avg HR 154
Thighs and knees tired afterwards but feeling very confident for the half marathon in 3 weeks. Still had some water left at the end so carried too much/didn’t drink enough. Jelly babies were good.
Wednesday 23 September, 6.45am
Cool, bright weather. Wore yellow sleeveless coat but no Camelbak drink.
Aimed for very easy 10k.
Lap 1: 31:08 avg HR 134bpm
Lap 2: 31:20 avg HR 139bpm
Total time: 62:28 avg HR 137bpm
The sort of pace I think I might need to do for the half marathon – steady and slow to start.
Monday 21 September, 6.45am.
Cold, wore yellow sleeveless coat. No Camelbak, just aiming for a comfortable 10k (2x 5k laps). Ran clockwise.
Lap 1: 30:01 avg HR 138bpm
Lap 2: 29:02 avg HR 144bpm
Total time: 59:03 avg HR 141bpm
Felt fine, seemed like a pace I could stick at for long distances. Noticed the lack of a drink towards the end, and think HR reflects that too.