4x 10 mins

at about 1/2 mara pace.

Took a while to get going but finished the session quite strong.

Quick Roundup wc 22/09/14

The Bond 6 - 27/11/13

The Bond is Back

Bondarenko x 5

Five sets of the gruesome Bondarenko track session. 2x 2 sets with a 3 minute 400m recovery then a final set. One of my favourites.

Time
Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	82.6	100.6	63.2	74.8	40.9	52.6	20.2	26.2
2	87.0	100.0	62.3	76.5	40.3	51.7	19.9	26.0
3	85.0	102.8	63.0	76.5	43.1	52.1	19.3	28.1
4	86.8	102.8	62.5	80.4	40.1	54.5	20.6	26.1
5	86.1	107.0	62.9	76.9	40.6	52.3	19.9	24.2
Average Pace	85.5	102.6	62.8	77.0	41.0	52.6	20.0	26.1
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	5:32	6:45	5:39	6:41	5:29	7:03	5:25	7:02
2	5:50	6:42	5:34	6:50	5:24	6:56	5:20	6:58
3	5:42	6:54	5:38	6:50	5:47	6:59	5:11	7:32
4	5:49	6:54	5:35	7:11	5:23	7:19	5:32	7:00
5	5:46	7:11	5:37	6:53	5:27	7:01	5:20	6:29
Average Pace	5:44	6:53	5:37	6:53	5:30	7:04	5:22	7:00
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48

Sneaky mile

Nothing special about tonight's sneaky ride other than a fastest recorded mile - slightly downhill but there you go.

2:23.8

Round Norfolk Relay 2014

Saturday 20th

Pitched up and saw our start

After a jaunt around some of the early stages in the afternoon it was off to Prezzos for something to eat.

Sunday 21st

Stage 14 - 0600

The start at RAF Feltwell - with Sally, my chaperone

So I started the race in the dark and ended it in the light. 3rd fastest of the stage although a full minute behind the first two, who, recorded the same time.

 Round Norfolk Relay

Coaching 6 - Steady run

Post RNR steady run. Recovery for those that raced yesterday.

Ran the 10k route along the Willington track. Let some who didn't race run some sections faster (then turn back and regroup).

Basic uncomplicated session.

wc 15/09/14

Quick one

Just a quick run in preparation for this weekends Round Norfolk Relay, just to see how the ankle might hold-up.

Not bad, a little sore but ok. Lungs felt a bit stretched though - decent run.

Weekly roundup - wc 08/09/14

A rare weekly roundup

Running - None, sprained ankle prevented any running.

Cycling - 79.6 miles - 5 sessions, farthest recorded ride, 26.29 miles. Max elevation gain = 1352 ft.

And of course, a new bike.

Ankle update 2

One week on and I haven't run. Bruising has gone but the swelling and a bit of pain remain. There is some localised pain around the outer side near the Achilles; but I don't think it's the Achilles that's injured.

So, running the Round Norfolk Relay is looking less likely each day. Having emailed the team captains today I guess I'm going to have to bail-out. Can't expect someone to give up their road section for me - even then it would need to be one of the shorter ones. Never mind there will be another. I think Ill still go and help if needed.

Just might try a run tomorrow. I'm not sure if I will run at the club or perhaps do a shorter run with some cycling and then go off to the RNR meeting.

Saturday Double

Not very often that a day is treated to two training sessions; but the novelty of a new bike has dictated events and I have recorded 2 sessions.

I think 2.46.6 is my fastest recorded mile.

New bike day

Giant Defy 1 

AJ Cycles

Giant Defy 1 - Full spec'

Wednesday ride - testing the ankle

Since I'm not able to run I thought I'd test it on my bike, a short ride to see how it was. Headed out to Dean from Newton Bromswold and onto the B645 from Dean, thought I'd do Hargrave and back home as per my upper Dean 20 route.

Took a small detour to Covington thinking I could cut back in via Hargrave. However I ended up in Keystone and back to Raunds at almost the half-way point of my Raunds/Hargrave 20.

Result - longest ride of the year at a reasonable speed and no problems with the ankles. Toes are a bit blue now.

Ankle update

48 hours later we still have an ankle the size of a small country, well, actually, an ankle the size of a large ankle; disproportionate to its other half. The bruising is starting to come out now and mobility is a little better

wc 01/09/14

Swineshead 10

Race 

Time
1:02:59

Pos

Previous
2013
2011
2000
1996

Another warm day. From memory I think all my S10's have been warm and today was as warm as ever. Turned my ankle in a pothole as I was warming up. It was quite painful and I guess I should have not started the race but, as 'you do' I carried on; carved out a good time considering yesterdays decent parkrun (here) . I think I knew I'd be hanging on a the end and I was right.

This is what happens when you run on a sprained ankle!

Same time as last year but last years splits were so much better. Ran much of this, as I seem to most races, on my own; it was only when 2 Serpentine runners came past at about 7  that I focussed a bit and tried to keep up. I eventually caught one of them but not the other, but also taking another runner within the last half mile.

parkrun - Northampton

31st parkrun

7th at Northampton

4th place

2nd v45-49

18:7

And a park run pb again, Just 6 seconds short of this years best 5k at the DA5K. Went out hard but just couldn't keep the pace, never mind.

Recent parkrun
Northampton , 7th June

Northampton parkrun - 123

14x 400m on grass

on a 400m ish circuit at Priory Park Bedford.