Short morning run with Tempo bursts

Short (40 min) easy morning run in the sunshine (after the rains). Easy pace with two 1 minute raised pace bursts (laps 2 and 4 below)where I concentrated on maintaining form at speed. Can still feel the effects of Sundays OD run in my legs so this run should help work that out.

Total Time (h:m:s) 0:43:22 6:41 pace
Moving Time (h:m:s) 0:39:20 6:04 pace
Distance (km) 6.48
Moving Speed (kph) 9.9 avg. 16.1 max.
Elevation Gain (m) +75 / -76
Avg. Heart Rate 144 bpm Zone 1.7

Technology Issues

I have had hardware (dodgy monitor) and software (Safari 3 update broke motionbased plugin) issues in recent weeks. Though my training hasn't followed the plan exactly I have not been as slack as it would appear :-)

June 10th
Tempo push. 20min of endurance running at or near race pace, 40 min steady OD running pace

Lap Time Dist. Speed HR
1 22:30 3.56 12.3 143 157
2 28:02 5.23 14.6 164 177
3 21:32 3.13 12.3 156 169

Total Time (h:m:s) 1:16:00 6:19 pace
Moving Time (h:m:s) 1:10:52 5:54 pace
Distance (km) 12.00
Moving Speed (kph) 10.2 avg. 14.8 max.
Elevation Gain (m) +133 / -134
Avg. Heart Rate 154 bpm Zone 3.1
Temperature (°C) 20°C avg. 20°C high
Wind Speed ( kph) NE 11.7 avg. NE 16.7 max.

Bit of a nasty sore throat and a buisness trip to Germany resulted in a bit of a gap.

June 16th

Made hard work of an easy run! Felt rubbish but it was good to get back into it.
Should have been an OD session>
Total Time (h:m:s) 0:45:52 6:12 pace
Moving Time (h:m:s) 0:43:55 5:56 pace
Distance (km) 7.40
Moving Speed (kph) 10.1 avg. 15.1 max.
Elevation Gain (m) +86 / -87

Avg. Heart Rate 153 bpm Zone 3.0

June 19th
OD pace run the way it's ment to be done!

Total Time (h:m:s) 0:53:36 6:12 pace
Moving Time (h:m:s) 0:52:11 6:03 pace
Distance (km) 8.62
Moving Speed (kph) 9.9 avg. 15.1 max.
Elevation Gain (m) +104 / -105
Avg. Heart Rate 145 bpm Zone 1.8
Temperature (°C) 13.7°C avg. 15°C high
Wind Speed ( kph) ESE 13.0 avg. ESE 14.8 max.



June 21st
Short run on the longest day.
No data collected cos I left my HRM in the guest room, with guests in! Doh!
54min easy run in the morning OD pace.

June 23rd
Weency bit overhanging! (45min OD)
Run at OD pace, though it felt a bit harded than that.

Total Time (h:m:s) 0:45:38 6:04 pace
Moving Time (h:m:s) 0:44:50 5:57 pace
Distance (km) 7.52
Moving Speed (kph) 10.1 avg. 16.4 max.
Elevation Gain (m) +92 / -91
Avg. Heart Rate 150 bpm Zone 2.4
Temperature (°C) 17.3°C avg. 18°C high
Wind Speed ( kph) WSW 24.1 avg. WSW 25.9 max.

June 24th
Decent OD run with zone 1 HR target

Total Time (h:m:s) 2:08:18 6:27 pace
Moving Time (h:m:s) 2:05:20 6:18 pace
Distance (km) 19.88
Moving Speed (kph) 9.5 avg. 14.5 max.
Elevation Gain (m) +215 / -216
Avg. Heart Rate 147 bpm Zone 1.9
Temperature (°C) 12°C avg. 12°C high
Wind Speed ( kph) S 13.9 avg. S 14.8 max.

Pretty good 20km run staying in zone 1 much of the way demonstrating half marathon dosent need to be hard :-)



Pace here was steady enough and it appears that when I pay attention to my stride and style something like 6min/km is my zone 1 pace at the moment.



Tomorrow's task is to update the training calendar and show progress against the plan.

Holy COW

This mornings session was somewhat disrupted by a cow jam on the route (such is the nature of the traffic on my running routes) . I was trying to do some endurance running pace in the middle of the session, but these cows insisyed on running directly ahead of me in their usual wide eyed panic. I was therefore reduced to walking until I managed to divert them of my track so that I could run past. Still I managed to get at least 20min of endurance running into the set.

Aim:
20 min OD running
20 min Endurance (approx 5min/km pace)

Total Time (h:m:s) 0:39:00 5:49 pace
Moving Time (h:m:s) 0:38:25 5:44 pace
Distance (km) 6.69
Moving Speed (kph) 10.4 avg. 15.6 max.
Elevation Gain (m) +80 / -80

Avg. Heart Rate 156 bpm Zone 3.5



So, cow intervention aside the set was sucessful.

Update:

The guilty parties!

Easy morning jogs with photo stops

This morning was an easy run with a few stops for some photos. Its my first morning run foe a while, and while its always a challange to get out of bed, its especially so when youve had a bit of a break.

As usual, once up and out its really nice to be out in the morning running.

Aim:
Easy run.
Resetablish morning run routine

Total Time (h:m:s) 0:44:26 7:18 pace
Moving Time (h:m:s) 0:37:22 6:09 pace
Distance (km) 6.06
Moving Speed (kph) 9.7 avg. 17.9 max.
Elevation Gain (m) +83 / -84

Avg. Heart Rate 141 bpm Zone 1.6

6:09 moving pace again showing up a a steady zone 1 pace.

Update:

Photos:

This is Chipping steps (Tetbury)

Escape route 13b

My fan base.

Down the back of town

The Fatboy returns

Training has taken a bit of a hit in the last coulpe of weeks due to a mix of minor illness, social and family and the dreaded work.
As a result I missed a good number of planned sessions and I was starting to feel a bit cross with myself. My weight has also crept back up to 86.2Kg.

Therefore I decided to stop having the grump and go for a run. The weather today was mighty, making a big change from the last few weeks (which have been fairly miserable).

Run was at 6:16 pace, biut in HR zone 2.6, which means I made slightly hard work of it really. This could have been due to the gap in training, or the heat (or both).

I felt fairly ugly for the first 15min or so, but after that I felt pretty good, and it was good to be back out on the trails again.

Total Time (h:m:s) 1:14:16 6:25 pace
Moving Time (h:m:s) 1:12:30 6:16 pace
Distance (km) 11.55
Moving Speed (kph) 9.6 avg. 13.1 max.
Elevation Gain (m) +132 / -133

Avg. Heart Rate 151 bpm Zone 2.6