Twilight run

Friday evening we officially knock off at 4:30, though I am commonly there after 5 sorting out a few bits and bobs.
But today was just too nice so that at 4:40 I was out of there and homeward bound. Kit on and out into the last of the glorious evening sunshine. The run itself was around town and onto some of the local park with some nice hill repetitions the get the HR up.

Total Time (h:m:s) 0:45:39 5:58 pace
Moving Time (h:m:s) 0:45:08 5:55 pace
Distance (km) 7.63
Moving Speed (kph) 10.1 avg. 14.6 max.
Elevation Gain (m) +109 / -104
Avg. Heart Rate 151 bpm Zone 2.6

Knackered!

Took the day off as a rest day and got myself off to bed early ( nine o'clock) to see if that would shift a lingering cold and general knackerdness.
Seems to have worked a treat.

I just love the smell of hills in the morning,

smells like,... Victory.

This was a quick an dirty hill set. I faffed about in the morning such that I was late getting out on the run. This curtailed my normal long run-out but the core element of the run, being 5 reps on Gumstool hill were done well enough.


Best time for the hill; 50 seconds.

Total Time (h:m:s) 0:30:00 6:39 pace
Moving Time (h:m:s) 0:29:44 6:35 pace
Distance (km) 4.51
Moving Speed (kph) 9.1 avg. 19.1 max.
Elevation Gain (m) +105 / -105

Strict Core

Today was a Core strength session. Usual reps and same excersises but on this occasion I made a real effort to do them strict and also to do them in rapid succession, leaving only a brief recovery time.

A lot more effective!

Weekend running with somebody quicker

I went for two runs over the weekend with my-sister-in-laws-husband, (we'll call him Tom to protect his identity). Tom's natural pace seems to be a little quicker than mine and these run's were excellent for me to stretch my pace a bit.

The first run we ran the out leg together and I ran the return leg on my own as he was staying in town. The return split is a little slower than the out leg.
Nice frosty morning this

Total Time (h:m:s) 1:04:53 5:42 pace
Moving Time (h:m:s) 1:01:49 5:26 pace
Distance (km) 11.35
Moving Speed (kph) 11.0 avg. 15.8 max.
Elevation Gain (m) +58 / -58
Avg. Heart Rate 156 bpm Zone 3.5
Temperature (°C) 0.8°C avg. 2°C high
Wind Speed ( kph) SW 16.3 avg. SW 18.5 max.

The second day we intended to run as a negative split, but the wind on the return leg was pretty strong and we did well to hold the pace. Much of the return leg was at lvl 4 and I could feel myself hitting LT much of the time. LT is definitely kicking in at 167 bpm.

Total Time (h:m:s) 1:06:57 5:53 pace
Moving Time (h:m:s) 1:05:34 5:46 pace
Distance (km) 11.35
Moving Speed (kph) 10.4 avg. 15.0 max.
Elevation Gain (m) +57 / -57
Avg. Heart Rate 152 bpm Zone 2.8
Temperature (°C) 5.4°C avg. 6°C high
Wind Speed ( kph) SSE 31.5 avg. SSE 33.3 max.



All of which made plenty of room for a roast chicken dinner mmmm..

Pinch-Punch...

..first of the month (and no backsies!)

Cold wet dark and horid. I know I think I'll get up and go for a run. Its not right is it.

Total Time (h:m:s) 0:41:54 5:41 pace
Moving Time (h:m:s) 0:41:45 5:40 pace
Distance (km) 7.36
Moving Speed (kph) 10.6 avg. 15.2 max.
Elevation Gain (m) +104 / -105
Avg. Heart Rate 158 bpm Zone 3.
Temperature (°C) 2.7°C avg. 3°C high
Wind Speed ( kph) SW 16.0 avg. SW 18.5 max.



Mixed pace run, with what passes for fast pace bursts for that hour of the morning.

On a serious note, it is quite difficult to raise the pace on morning runs, and HR is always low.