The Big One

The aim here was to put in a big miler to build for distance. This was my "Big ole run".
I brought along a couple of cereal bars, 1.5 lt and loads of raisins.
The weather was fairly warm and I got through all my fluid. I kept a good pace right up towards the finish and only started to feel weird in the last five mins or so.
When I stooped to walk in I had a bit of an hallucination the my feet were ma-hoosive. Odd visual effect.

Total Time (h:m:s) 3:42:04 6:44 pace
Moving Time (h:m:s) 3:35:38 6:32 pace
Distance (km) 32.96
Moving Speed (kph) 9.2 avg. 14.5 max.
Elevation Gain (m) +392 / -393
Avg. Heart Rate 150 bpm Zone 2.3
Temperature (°C) 16.3°C avg. 17°C high
Wind Speed ( kph) SW 25.3 avg. SW 27.8 max.

Morning Running Again

This was a simple easy 40 min morning run out to Long Newton and back at a steady 6 min pace.

Total Time (h:m:s) 0:40:59 6:04 pace
Moving Time (h:m:s) 0:40:31 6:00 pace
Distance (km) 6.74
Moving Speed (kph) 10.0 avg. 16.1 max.
Elevation Gain (m) +82 / -83
Avg. Heart Rate 152 bpm Zone 2.7

40 min with 1.5 K at speed

This was an easy run with one hard fast streatch along a nice flat section of the course. The object was to push 4:30 pace along that section which is aprox. 1.5 km. It is a nice measured distance to benchmark off also.

Nice to be running at speed.

Total Time (h:m:s) 0:40:17 5:55 pace
Moving Time (h:m:s) 0:38:11 5:36 pace
Distance (km) 6.80
Moving Speed (kph) 10.7 avg. 17.8 max.
Elevation Gain (m) +84 / -84
Avg. Heart Rate 150 bpm Zone 2.5

Saturday Speed Set

This session was based on two long intervals with a short rest period at the turn. Long intervals were 24 mins run at a solid 5min/km pace.

Total Time (h:m:s) 1:02:37 5:20 pace
Moving Time (h:m:s) 1:02:26 5:19 pace
Distance (km) 11.73
Moving Speed (kph) 11.3 avg. 16.2 max.
Elevation Gain (m) +117 / -117
Avg. Heart Rate 162 bpm Zone 4.2

Good session with consistent speed in the main running sets

Faffing makes me late

This was supposed to be a standard morning run but my faffing about before leaving the house that I had to curtail the distance.

Boy can I faff!

Total Time (h:m:s) 0:29:08 6:02 pace
Moving Time (h:m:s) 0:29:02 6:01 pace
Distance (km) 4.82
Moving Speed (kph) 10.0 avg. 16.3 max.
Elevation Gain (m) +58 / -58
Avg. Heart Rate 146 bpm Zone 1.9

Tasty evening Run

Evening speed/race pace run.
40min run at 5min/km pace with 5 min warm up and 5 min cool down

Total Time (h:m:s) 0:52:04 5:19 pace
Moving Time (h:m:s) 0:51:42 5:17 pace
Distance (km) 9.78
Moving Speed (kph) 11.4 avg. 17.5 max.
Elevation Gain (m) +97 / -97
Avg. Heart Rate 160 bpm Zone 4.0

Good session, felt like proper "running".