Morning Intervals at the Rec

This session was a morning interval set run at the Rec grounds before work.
This was a lesson in how hard it is to get your heart-rate up first thing.
Intervals suck, morning intervals suck hard!

Total Time (h:m:s) 0:39:37 5:44 pace
Moving Time (h:m:s) 0:38:47 5:37 pace
Distance (km) 6.90
Moving Speed (kph) 10.7 avg. 15.6 max.
Elevation Gain (m) +57 / -58
Avg. Heart Rate 158 bpm Zone 3.8

Couldnt hit zone 5 and spent most of the up interval at the low end of zone 4.

Half Marathon with a 5min/km target

This session was a race pace training run out to half distance.
The target was to run a steady 5 min/km pace, which started well, but tailed towards the end. Average pace was a pretty steady 5:40 in the end.

The run start was at Westonbrit which was hosting the festival of the tree that weekend. Lots of "interesting" types!

Total Time (h:m:s) 1:57:59 5:50 pace
Moving Time (h:m:s) 1:54:49 5:40 pace
Distance (km) 20.22
Moving Speed (kph) 10.6 avg. 19.7 max.
Elevation Gain (m) +222 / -223
Avg. Heart Rate 162 bpm Zone 4.1
Overall Pace 5:50
Moving Pace 5:40

Interval after putting my back out

30 min interval set pushing the HR into zone 4 and zone 5. This was a return session after putting my back (neck and under my shoulder blade) well out!
It was very much aimed at kill or cure. Luckily it was the latter.

Total Time (h:m:s) 0:32:16 5:51 pace
Moving Time (h:m:s) 0:31:59 5:49 pace
Distance (km) 5.50
Moving Speed (kph) 10.3 avg. 18.9 max.
Elevation Gain (m) +43 / -44
Avg. Heart Rate 159 bpm Zone 3.9

Push the Tempo

Hamstring seems to have resolved itself after 3 days of significant discomfort. So being back in action I ran the interval session I have been putting off. Its like everything that you try to put off, its not nearly as bad as it seems once you get started.

Total Time (h:m:s) 0:31:33 5:39 pace
Moving Time (h:m:s) 0:31:26 5:38 pace
Distance (km) 5.57
Moving Speed (kph) 10.6 avg. 19.2 max.
Elevation Gain (m) +31 / -35
Avg. Heart Rate 160 bpm Zone 4.0

Session was a classic intervals set with a shorter recory than exertion, done as a pyrimid.
Warm up.
1 min lvl 4 exertion (just about LT)
1 min rest at lvl 1
2 min up,
1 min down,
3 min up,
2 min down,
4 min up,
2 min down,
3 min up,
1 min down,
2 min up, with the 2nd min building to lvl 5 towards maximum exertion
1 in down,
1 min up,
Cool down and finish




Good overall session with some decent efforts. Made an effort to try to maintain form both at speed and during the rest periods. The only real discomfort was in my right shoulder during cool down.

Injury!

I did a very light strength session on Monday and then traveled down to London for the day on the train. By the time I got home my left hamstring was begining to ache. Tuesday morning its proper hurting!!!

Its Thursday evening and it seems to have setteled down such that I think I will run in the morning. As this is the first real injury I have had since starting this season of training I suppose I musnt grumble.

Hopefully tomorrows run goes well.

3 hours +

Aim:
Push the distance out to 30K of lvl 1 running

Total Time (h:m:s) 3:11:43 6:27 pace
Moving Time (h:m:s) 3:07:59 6:20 pace
Distance (km) 29.66
Moving Speed (kph) 9.5 avg. 14.3 max.
Elevation Gain (m) +304 / -304
Avg. Heart Rate 147 bpm Zone 2.0
Temperature (°C) 17.3°C avg. 19°C high
Wind Speed ( kph) SW 16.0 avg. SW 20.4 max.

Great day for a big run as I got out early before it really heated up. I took with me 1.5 lt of water again, which was much needed. I was also very glad of the two cereal bars I brought.

Run felt good pretty much all the way and the main issue (other that sombody puting an electric fence across one part of the route) was chaffing on the inner thighs. This has been very minor up until now, but with the miles going on I may need to apply a bit of the ole Vaz.

An intresting point with this run is that I am pretty sure now that this is further than any distance I ran in training the last time I did Dublin, which goes some way to explaining why I was totally bushed when I finished last time.

Its nice to be back out over 3 hours. Its the kind of run most people will never do and I like that.

Easy Enduance Run

Aim:
Warm up at lvl 1 (8 min)
30 min running at a free mixed pace
5 min lvl 1 warm down

Total Time (h:m:s) 0:42:56 6:00 pace
Moving Time (h:m:s) 0:42:24 5:56 pace
Distance (km) 7.13
Moving Speed (kph) 10.1 avg. 14.5 max.
Elevation Gain (m) +83 / -83

Avg. Heart Rate 154 bpm Zone 3.2

Temperature (°C) 18°C avg. 19°C high
Wind Speed ( kph) SSW 8.3 avg. SSW 11.1 max.

The goal was to run a bit, but leave plenty in the legs for a "Big Run Sunday"

Race Pace Run (with a kick)

Aim: 20 min at race pace (or slightly faster) with a speed finish.
Session
10 min warm up
18 min at just about LT
Wind up to just below maxium HR (182)
10 min easy run home.

Good session :-)

Basic morning strength session

Core stability session.

Abs and stabs. Skimped a bit on the legs and chest side of things!

Hot Run, big miles

This was another big run out over 2:30 . I had planned to go for closer to 3 hours but the weather was hot. So, hot conditions, and also a late start.

Total Time (h:m:s) 2:32:51 6:31 pace
Moving Time (h:m:s) 2:29:58 6:23 pace
Distance (km) 23.44
Moving Speed (kph) 9.4 avg. 14.8 max.
Elevation Gain (m) +265 / -265
Avg. Heart Rate 150 bpm Zone 2.4
Temperature (°C) 25.5°C avg. 26°C high
Wind Speed ( kph) S 19.4 avg. S 22.2 max.

Even though the pace was very sedate the heat was a factor and I struggled to keep the old HR down. Felt tired after this run.

Endurance Intervals

Aim: Run with two long intervals at just below race pace. Also with an eye to technique and posture

Total Time (h:m:s) 0:41:48 5:48 pace
Moving Time (h:m:s) 0:40:26 5:36 pace
Distance (km) 7.20
Moving Speed (kph) 10.7 avg. 16.5 max.
Elevation Gain (m) +82 / -83
Avg. Heart Rate 160 bpm Zone 4.0
Temperature (°C) 12.3°C avg. 13°C high
Wind Speed ( kph) WSW 3.7 avg. WSW 5.6 max.

Good run with a nice feel of easy pace. Didnt feel nearly as punished as the last faster paced run.