Big Run via Westonbrit

Aim: Push running time out beyond 2 hours to try to build distance.
Good run in some nice country. Legs felt a bit crampy towards the end. Run was done with 1.5 lt of fluid in hydration pack (and a couple of ceral bars foe good measure).

Total Time (h:m:s) 2:30:51 6:25 pace
Moving Time (h:m:s) 2:27:56 6:18 pace
Distance (km) 23.46
Moving Speed (kph) 9.5 avg. 14.2 max.
Elevation Gain (m) +255 / -256
Avg. Heart Rate 149 bpm Zone 2.1
Temperature (°C) 15.7°C avg. 16°C high
Wind Speed ( kph) NNW 17.3 avg. NNW 18.5 max.

Given the slow pace I still struggled to keep the HR down in lvl 1

Threshold pace running

This was a speed/threshold set.
Aim: 10min warm up followed by 30min at threshold pace

Total Time (h:m:s) 0:39:39 5:31 pace
Moving Time (h:m:s) 0:39:20 5:29 pace
Distance (km) 7.17
Moving Speed (kph) 10.9 avg. 18.1 max.
Elevation Gain (m) +84 / -84

Avg. Heart Rate 159 bpm Zone 3.8




This was a fast run, with most of it being at close to % min/Km pace.
It hurt. It hurt quite a bit

Easy Evening Running

Easy run with 4 body speed tempo bursts. Very plesent 40 min evening run.

Total Time (h:m:s) 0:44:53 6:16 pace
Moving Time (h:m:s) 0:44:11 6:11 pace
Distance (km) 7.14
Moving Speed (kph) 9.7 avg. 18.4 max.
Elevation Gain (m) +83 / -84

Avg. Heart Rate 146 bpm Zone 1.9

Temperature (°C) 19°C avg. 20°C high
Wind Speed ( kph) W 29.0 avg. W 31.5 max.

This ones for you Hollywood

Building on the previous days running, this was 2 hours over an extended route, all at a very steady lvl 1 pace. This gives me 3 hours of easy running in the weekend.
Aim:
2 hours steady OD running at lvl1 exertion and a 6min/km pace.

Total Time (h:m:s) 2:11:57 6:23 pace
Moving Time (h:m:s) 2:05:13 6:04 pace
Distance (km) 20.62
Moving Speed (kph) 9.9 avg. 15.6 max.
Elevation Gain (m) +222 / -222
Avg. Heart Rate 147 bpm Zone 1.9
Temperature (°C) 18°C avg. 18°C high
Wind Speed ( kph) S 19.4 avg. S 22.2 max.


Average HR looks good but I struggled at times to keep my effort down to lvl 1.

The run route goes through some pretty nice country, and the light was very dynamic that day so I got a couple of decent photos. So these are for you Hollywood :-)

A Change is as good as a rest?

Is it? Really?

Anyway. This run was aimed at doing a bit of an explore and also running 1 hour at an steady (easy) 6min/Km pace. There has been some MAJOR flooding over here and this road route was handy as it was a) new and b) esentially dry.

Total Time (h:m:s) 1:10:17 6:23 pace
Moving Time (h:m:s) 1:05:29 5:57 pace
Distance (km) 11.00
Moving Speed (kph) 10.1 avg. 18.5 max.
Elevation Gain (m) +118 / -118

Avg. Heart Rate 147 bpm Zone 2.0

Temperature (°C) 14.3°C avg. 15°C high
Wind Speed ( kph) WNW 3.7 avg. WNW 5.6 max.

Core Stability session

This was a straight forward core strength session plus lunges squats and calf raises. 30min.

I have been neglecting strength a bit recently, which is always a false economy!

Back_home_Tetbury

Back home (UK home that is) in Tetbury.
This Run was designed to shift the Blugh! of overnight ferry and to lift the blues that always come with the end of holidays :-(

Handy little 7.2 Km run with a mix of lvl 2 and lvl 3 pace with the aim of just running to enjoy the run and the countryside.

Mission accomplished.

Total Time (h:m:s) 0:41:46 5:47 pace
Moving Time (h:m:s) 0:40:22 5:35 pace
Distance (km) 7.21
Moving Speed (kph) 10.7 avg. 16.8 max.
Elevation Gain (m) +84 / -84
Avg. Heart Rate 153 bpm Zone 3.0
Temperature (°C) 19.5°C avg. 20°C high
Wind Speed ( kph) S 20.4 avg. S 20.4 max.

Sunday Morning Bike Ride With Dad

Nice handy 30Km bike ride with my Da. Real nice ride taking in some good bits of coast road, with fantastic views.

Just what the Dr. ordered

(Could only have been better if my brother MarcO hadn't been in the pit with a chest infection and been out on the bikes with us)

Tempo Run to the Sugarloaf

This was an Endurance/Tempo run around a route that has become a firm favourite on my trips back home. It has a nice mix of hills and the roads are reasonably quite. The sesion was a 6 min warm up (uphill unfortunately) followed by 34min at race pace, or slightly above. Good weather and an absoutly top run! Big grin at the end!


Total Time (h:m:s) 0:41:05 5:32 pace
Moving Time (h:m:s) 0:41:04 5:32 pace
Distance (km) 7.41
Moving Speed (kph) 10.8 avg. 15.2 max.
Elevation Gain (m) +114 / -114
Avg. Heart Rate 160 bpm Zone 4.0
Temperature (°C) 18.8°C avg. 20°C high
Wind Speed ( kph) WNW 16.3 avg. WNW 20.4 max.

Long hilly run at a resonable effort level

Not doing well on dicipline on my endurance runs in Ireland, this run was long distance but at a fairly high effort level. This was due to the hilly nature of the route more than pace really. Heart rate was running a little bit high compaired with exertion but there were also a lot of steep sections which make it hard not to run a little hot!

Tempo bursts had that nice feel of easy generation of speed.

Total Time (h:m:s) 2:06:40 6:13 pace
Moving Time (h:m:s) 2:05:06 6:08 pace
Distance (km) 20.34
Moving Speed (kph) 9.8 avg. 16.5 max.
Elevation Gain (m) +377 / -377
Avg. Heart Rate 156 bpm Zone 3.4
Temperature (°C) 13.4°C avg. 14°C high
Wind Speed ( kph) NW 23.3 avg. NW 25.9 max.

Wheels of Steel (not)

Sunday bike ride with Da has become a bit of a tradition so it was really nice that the weather held off an we managed to get in this nice 21k bike ride out to the coast and back in. My crank came loose again towards the end of the ride, which was about as stressful as it got (which is not very). Ride took in a streatch of the "new road" which is in need of a proper cycle lane provision.

Total Time (h:m:s) 1:19:17 3:42 pace
Moving Time (h:m:s) 1:10:50 3:18 pace
Distance (km) 21.42
Moving Speed (kph) 18.1 avg. 45.6 max.
Elevation Gain (m) +208 / -208
Temperature (°C) 14°C avg. 16°C high
Wind Speed ( kph) WSW 8.7 avg. WSW 9.3 max.

Back on the auld sod

The last few weeks at work being hetic it was very timely indeed to get back home to Waterford (Rep. of Ireland) and stretch my legs on some of my local roads.

This run was an out and back with no real expressed aim than to "go for a run". Mixed pace with no particular attention to style or effort or any of that kind of stuff. It was great! It was particularly required to shake off the grotty feeling of the 'orrible ferry crossing we had over. So much for the summer.

Run Details:

Total Time (h:m:s) 1:08:00 5:59 pace
Moving Time (h:m:s) 1:06:27 5:51 pace
Distance (km) 11.35
Moving Speed (kph) 10.2 avg. 17.1 max.
Elevation Gain (m) +170 / -170
Avg. Heart Rate 157 bpm Zone 3.5
Temperature (°C) 15.5°C avg. 17°C high
Wind Speed ( kph) W 10.8 avg. W 24.1 max.