Flycatcher!

Glorious evening weather prevailed to get me out running where glorious morning weather had failed. Bed was too strong this morning but the guilt over ran me come evening and I got out for a nice little run round the back of town. This was marred only by a fly in each eye over the last couple of K's

Total Time (h:m:s) 0:45:51 6:21 pace
Moving Time (h:m:s) 0:43:18 6:00 pace
Distance (km) 7.21
Moving Speed (kph) 10.0 avg. 15.1 max.
Elevation Gain (m) +82 / -83

Avg. Heart Rate 144 bpm Zone 1.7

Temperature (°C) 21.7°C avg. 22°C high
Wind Speed ( kph) SW 7.4 avg. SW 9.3 max.

Run vs. Bed

Shock result, run wins.. but not by much.

Total Time (h:m:s) 0:45:35 6:47 pace
Moving Time (h:m:s) 0:41:05 6:07 pace
Distance (km) 6.70
Moving Speed (kph) 9.8 avg. 19.2 max.
Elevation Gain (m) +80 / -81

Avg. Heart Rate 142 bpm Zone 1.6

Standard Long Newton run, out and back.

Super easy slow distance run

Aim:
Do the kind of level 1 training session typical of the base period training.



Total Time (h:m:s) 1:21:24 6:17 pace
Moving Time (h:m:s) 1:19:03 6:06 pace
Distance (km) 12.93
Moving Speed (kph) 9.8 avg. 15.3 max.
Elevation Gain (m) +146 / -146

Avg. Heart Rate 145 bpm Zone 1.8


Good maintenanof HR zone 1, note the moving pace for zone 1 running looks like 6:10 pace.
Overall Pace 6:17 --
Moving Pace 6:06 3:55
Ascent 6:17 4:28
Descent 5:51 3:55
Flat 6:10 4:13

Easy Saturday Run

Nice easy short run, just aimed at keeping the old legs ticking over.
Short sceanic route round the bac ot the town.

Total Time (h:m:s) 0:35:49 6:06 pace
Moving Time (h:m:s) 0:35:20 6:02 pace
Distance (km) 5.85
Moving Speed (kph) 9.9 avg. 14.7 max.
Elevation Gain (m) +69 / -69

Avg. Heart Rate 149 bpm Zone 2.1

Temperature (C) 14C avg. 14C high

Core Strenght

Aim:
Core strenght and stability training with some leg strength and also chest and arms thrown in for gereral tone.

Use standard strength session .

A good soaking!

I knew my luck and the dry weather couldnt hold forever. I got good'n'wet on my run today, but because it wasnt at all cold it was still a very pleasant run. The orignal aim of the run was to cover the 21Km in zone 1. But as I reached the halfway point I wondered how hard it would be to bring it in under 2 hours. I continued to run the third quater steady but then stepped it up to 5 min pace for the last quater with the aim of getting a feel for the pace and also to get home in close to the 2 hour mark. Therefore the run consisted of 1:44 OD training and 20min endurance running.

Total Time (h:m:s) 2:06:42 6:00 pace
Moving Time (h:m:s) 2:06:29 6:00 pace
Distance (km) 21.06
Moving Speed (kph) 10.0 avg. 14.9 max.
Elevation Gain (m) +216 / -216
Avg. Heart Rate 151 bpm Zone 2.6
Temperature (°C) 11C avg. 11C high
Wind Speed ( kph) E 20.4 avg. E 22.2 max.

The average heart rate is deceptive as there is a step change over the last quater of the run.


Weather Data Average Low High
Temperature (°C) 11 11 11
Relative Humidity (%) 100.0 100.0 100.0
Wind Speed (kph) 20.4 18.5 22.2
Relevant Data
Predominant Weather Type: Light Rain
Predominant Wind Direction: E
Weather Station: Lyneham

Oh and did I mention it was WET!

Blowing out the cobwebs

Nice fresh morning run in the rain which served well in blowing out the cobwebs of my slight hangover!

Total Time (h:m:s) 0:40:13 6:00 pace
Moving Time (h:m:s) 0:39:54 5:58 pace
Distance (km) 6.69
Moving Speed (kph) 10.1 avg. 20.4 max.
Elevation Gain (m) +78 / -75
Avg. Heart Rate 150 bpm Zone 2.3

This run was over a new course (strung together from a couple of bits of familiar runs) and works out as a very handy 40 min run. I plan to use this as a moprning run to avoid the standard out and back getting too monotonous.

This was also the first time since I have been keeping this log that I got rained on during a run. This speaks volumes for how dry it has been this year so far and how much our weather has changed.




Intresting looking at the HR profile. Its obvious that I am going to struggle to keep my HR in zone 1 on climbs in the strict overdistance training coming up in base period training.

Strength Session

Aim: 40-60 min strength session working on core stability, leg strength and a little on arms and chest just for overall tone.

Session
Warm up:

20 knee blocks per side
Deep lunges 20 left and 20 right
20 Wide stance squats
Calf raises, 10 left and 10 right x2
General rotations
Reps:
30 raised leg crunches (legs on ball)
2 X 30 sec side plank over ball
30 sit and twist standard situps
2 X 20 side crunches
30 sec front plank over ball
30 crunches on ball
2 X 30 sec side plank over ball
30 sec front plank over ball
30 leg lifts
10 roll ups on ball (ouch)
10 Hyper extensions on ball
30 second "superman" static on ball X2 (Hyper extention static)
2 X 10 press up (feet on ball)
3 X 10 Fly press into 10 Bench press (7 Kg)
3 X 10 Bicept Curl

Light stretching to finish.

Good session. Did not include any kicks in the warm up due to left hamstring being very tight.

Half Marathon's worth of running

Saturday run out to 21Km with an eye to keeping the pace slow and heart rate in zone 1 as much as possible

Run started out cool so I went for long sleeves but it soon warmed up such that I was overheating a little towards the end.

Total Time (h:m:s) 2:16:13 6:23 pace
Moving Time (h:m:s) 2:13:51 6:17 pace
Distance (km) 21.30
Moving Speed (kph) 9.5 avg. 14.5 max.
Elevation Gain (m) +235 / -235

Avg. Heart Rate 150 bpm Zone 2.4

Temperature (C) 10.5 C avg. 11 C high
Wind Speed ( kph) NNE 12.0 avg. NNE 13.0 max.



A closer look at the heart rate data shows that where I struggled to keep the HR down was in the climbing sections, so on strict runs I gotta be careful to realy go easy on the climbs.





I did manage to keep a significant portion of the run in zone 1, but I am still spending a bit too much time in zone 2 and 3 in these OD runs. This run did include 20sec body speeds every 20 mins. I will have to set up a dedicated training session with these programed in.

I also noted that on the flat a steady 6:20 pace sits me comfortably in the upper band of zone 1.

Metrics
Resting pulse in the morning was between 48 and 56! I would say that 52 bpm is a good estimate of base pulse at the moment but I messed up the reading a bit so I will repeat it in the next couple of days.

Weight: 86Kg
Body Fat: 25%
BMI: 27.1

Body fat percentace is jumping about a bit. I wouldnt be surprized if this is being effected by my degree of hydration. It will hopefully settle down now that training is more established.

The other key metric is that the moving time on this training session was 2:14 where as in Connemara my time was 2:07, diffrence being this was a steady (easy ) run and that was a race in which I ran hard and after which I was shattered. This show an obvious level of progress with training since the start of April, and we havent even started getting serious yet.

Core strength

40 mins of core stability/ strenght work using the standard set as set out previously. I remain impressed by the effectiveness of the swiss ball.

Morning run with a little pace

Normal morning out and back run but with a little bit of tempo pace early on due to my inability to resist chasing and overtaking a fellow morning runner. Good to get a feel for a bit of easy speed again, and as my dedicated Base period is upcoming I am taking the operatunity for a bit of tempo running while I am still in prep phase.

Total Time (h:m:s) 0:38:59 5:50 pace
Moving Time (h:m:s) 0:37:53 5:40 pace
Distance (km) 6.68
Moving Speed (kph) 10.6 avg. 15.3 max.
Elevation Gain (m) +80 / -80
Avg. Heart Rate 158 bpm Zone 3.7
Temperature (°C) 6°C avg. 6°C high
Wind Speed ( kph) NNE 24.1 avg. NNE 24.1 max.

Evening Run

Its typical that the one run I didnt bring my camera on was the one run with the best light! Missed a couple of good shots, well maybe. Or more likley my photography skills would not have been up to the task. Simply put it was picture postcard stuff.

Really nice run too.

Aim; Have fun, test a little pace, blow out the cobwebs of the day.

Total Time (h:m:s) 0:51:14 6:11 pace
Moving Time (h:m:s) 0:48:33 5:52 pace
Distance (km) 8.27
Moving Speed (kph) 10.2 avg. 20.8 max.
Elevation Gain (m) +95 / -95
Avg. Heart Rate 153 bpm Zone 2.9
Temperature (°C) 16C avg. 18C high
Wind Speed ( kph) ENE 23.4 avg. ENE 27.8 max.

Heart rate was a bit high but I was lifting the pace from time to time. Route was a bit of a mix of new and old and provides a handy alternative for a short run close to home.