Strava 2014 Roundup

Stravas take on my 2014

 

Quick Roundup wc 22/12/14

Having come down with another cold over Christmas, the running, and cycling ( a bit too icy to ride; the road bike anyway), we've gone back into doing nothing mode. Thought I'd get to and do a 15 on Sunday but, no chance. With Lauren and Simon back for the hols; the opportunities are not either - never mind I really could do with some rest at least.

The piriformis syndrome is not improving my either.

Can't seem to get any pace when running - must be the cold ( the virus not the weather).

Mini run.

Just about the least in distance and time I could get away with  - I did walk for 2 and a half hours or so with Simon and Charley at Stanwick Lakes earlier on, and after a large lunch and time constraints, this was all I could do.

Quick Roundup wc 15/12/14

Not too much going on here; back to the old days of fewer days training. Still 30 plus mile with all three days being decent.

Legs still a problem.

No cycling this week - Friday night's Harriers social (Christmas session!) meant I had to be home fairly early.

70 Mins Threshold

Always tough; but over 10 miles of decent running. In the past I've always run this so fast - its good to run it as it should be, at lactate threshold pace.

Quick Roundup wc 08/12/14

December continues downbeat. Managed to cycle to work and did actually have a relatively dry one home.

Saturdays ride was ok, longer than anticipated, as I did take the obligatory wrong turn.

Just couldn't be bothered Sunday.

Quick Roundup wc 01/12/14

Soft week again, trying to rest the legs again. Good Monday session, but cried off Wednesday leaving just the cycle commute on Friday.

KKSx 5

Date	01/12/2014
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:10	2:00	6:21
2	9:59	2:00	6:14
3	10:01	2:00	6:16
4	10:11	2:00	6:22
5	10:11	2:00	6:22
Total	50:32
Average	10:06		6:19

Quick Roundup wc 24/11/14

Not much going on this week. Trying to give the legs a bit of a rest. I could ride to work Friday so that was out and a weekend at Lauren's offered the chance to leave my kit at home - which I did. However, still two decent sessions - one on the track. Good recovery from these too.

The downside was that I missed the Wolverton 5;  a Saturday race that I'd done for the past two years and was looking forward to again. Never mind, always next year.

6x 1000m Track session

Track session - Coached.

Date	26/11/2014
6x	1000m	200m Recovery	1000 pace (m/m)
1	3:47.4	1:15	6:06
2	3:44.5	1:20	6:01
3	3:45.3	1:18	6:03
4	3:42.1	1:20	5:57
5	3:40.4	1:25	5:55
6	3:39.5	-	5:53
Total	22:19.2
Average	3:43.2		5:59

2x 4 mile Cemetery Loop

Just a bit of a Garmin fail tonight as it recorded the first loop and the first mile of the second, I must have caught the buttons - so I'm hoping I can use Andy's stats to complete (done and adjusted to suit my run).

Threshold paced run.

I like this route since you get to run the full cemetery hill 4 times but once at the top there is enough respite to keep the pace up.

Date	24/11/2014
	1	2
1	7:12	6:59
2	6:28	6:29
3	6:56	7:02
4	5:36	5:23
Total	26:12	25:53

Quick Roundup wc 17/11/14

Another good week.  A mix of riding and running.

Two good club sessions; 33 minutes of cemetery hills and tempo meant a recovery-type ride on Tuesday, although that was at a reasonable pace for a dark ride.

Wednesdays club run with 65 minutes of tempo required an easy 4 miles on Thursday.

Nice to return to the Friday commute. the ride in is harmless enough but it would be nice to find a safer route home - especially riding in the dark. I think I might try the MTB down to the Embankment and through Irchester Country Park.

Saturdays run was a bit of 'bonus-quality' three sub-6:45 minute miles within the 10.

65 Min Threshold run (33 out , 32 back)

Over 10 miles at a decent pace. Flagged a little at the end, although I think this was more due to Mondays session rather than being unfit.

6:54

6:55

6:50

6:43

6:49

6:40

6:42

6:46

7:15

6:45

Cemetery Hills...again

Another edition of the hill session last run here . But tonight we treated ourselves to 33 minutes, and then off for 20 minutes tempo run.

Felt much better this time and , surprisingly, quite refreshed at the end.

When's the next one?

Quick Roundup wc 10/11/14

Average week with 4 sessions, Wednesday's track, as with all track sessions was good quality although I just couldn't hit the targets. Nice to run the day after as a recovery. Saturday was a little bit of a bonus run as I wouldn't normally do that sort of thing. Bailed out Sunday because I couldn't be bothered. Oh well...Cemetery hills again tomorrow - thank goodness for the rest today.

Track - 3x 1600, 3x 1000, 3x 400

Another toughie on the track, couldn't quite hit the targets, especially the faster ones.

Target times.

 

	Time
	Target	Actual	Difference
1600
	6:20	6:18	2.0
	6:20	6:25	-5.0
	6:20	6:24	-4.0
Total	19:00	19:07	-7.0
1000
	3:37	3:45	-8.0
	3:37	3:42	-5.0
	3:37	3:41	-4.0
Total	10:51	11:08	-17.0
400
	1:20	1:27	-7.0
	1:20	1:27	-7.0
	1:20	1:25	-5.0
Total	4:00	4:19	-19.0

Quick Roundup wc 03/11/14

A decent week despite 4 days training; mostly good quality sessions and even Saturday was a tough one in the wind.
Missed riding to work on Friday, haven't done it yet when the journey home is dark. I had planned to go in on the MTB and come back through Ditchford Lakes at Irthlingborough, along the new Greenway, but since it was raining quite hard in the morning it didn't seem worth it.

Coaching 10

  KKS x5

Affectionately named Kev's Killer Session (or aptly named).

Date	03/11/2014
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:24	2:00	6:30
2	10:08	2:00	6:20
3	10:13	2:00	6:23
4	10:16	2:00	6:25
5	10:18	2:00	6:26
Total	51:19
Average	10:16		6:25

5x 1.6miles at just over half marathon pace - includes a long upward run. With 2 mins recovery.

And that's all 10 supervised sessions completed.

October Roundup

Quick Roundup wc 27/10/14

Not too much going on this week; good Harriers training as always and they take a little more time to recover. With 'the little fella' arriving on Friday, I did manage a somewhat tired afternoon run but didn't find any time over the weekend. Never mind.

Grandson Run

No better way than to celebrate the birth of our first grandchild than to go for a run.

Decent run given how tired I was, a royal flush of splits too.

Bondarenko x6 - The king of the long distance track session

Got the figures a bit wrong before hand tonight, but still it was run more for consistencey than anything else.

6 sets is a tough one.

Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	92.8	103.7	63.1	79.5	38.5	54.9	19.6	28.0
2	93.0	103.7	62.1	79.3	41.7	55.9	18.6	27.2
3	91.6	104.9	61.8	78.8	39.5	55.1	18.9	28.3
4	90.8	103.1	63.4	79.5	40.5	53.9	20.0	27.0
5	89.5	105.4	62.8	78.2	40.9	53.9	20.2	28.6
6	90.7	104.1	64.4	78.7	40.2	55.7	19.3	27.4
Average Pace	91.4	104.2	62.9	79.0	40.2	54.9	19.4	27.8
Required Time	87.3	101.4	62.5	76.0	39.7	50.7	18.0	25.3
Pace
Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	6:13	6:57	5:38	7:06	5:10	7:22	5:15	7:31
2	6:14	6:57	5:33	7:05	5:36	7:30	4:59	7:18
3	6:09	7:02	5:32	7:03	5:18	7:23	5:04	7:35
4	6:05	6:55	5:40	7:06	5:26	7:14	5:22	7:15
5	6:00	7:04	5:37	7:00	5:29	7:14	5:25	7:40
6	6:05	6:59	5:45	7:02	5:23	7:28	5:11	7:21
Average Pace	6:08	6:59	5:38	7:04	5:24	7:22	5:13	7:27
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48