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

Coaching 9 - 2x 4 mile Cemetery Loop

Threshold paced run.

Rather disappointed to have just 5 turn up tonight; it was mentioned that we provide less information on the calendar (tongue in cheek of course). This is a good course  as you get 4 tough hills but a little respite after each one, but probably better done when its light, since the top section of cemetery hill is dark as is the early section along Park Avenue.

Date	27/10/2014
	1	2
1	7:13	7:24
2	6:45	6:49
3	7:04	7:09
4	5:53	5:48
Total	26:55	27:10

Quick Roundup wc 20/10/14

Good week. 6 days out with good running sessions and reasonable riding too. Its great to be able to cycle to work; makes for some 'free-training'  Solid Harriers sessions.

60 Mins Threshold run

30 out and 30 back

Always seems longer than it is Covered over 9 miles

30:04

4.47

6:43

6:43

30:00

4.62

6:29

6:29

Cemetery Hills

Another tough one

30 minutes of the Cemetery Hills - continuous. Then 20 min tempo run

24 1/2 hills

Certainly was a really strange session; completed the hill reps ok, but about halfway through the tempo I seemed to crash. The life went out of me and I just slowed and slowed.

Garmin page

Forty Something!

Not my age, although I can still just about get in with that one; but the number of miles cycled today. 40.35 according the the Garmin fit app on my phone. That was the back up since the usually reliable 610 seems to be having trouble both connecting to the charging lead, and still 'reverse charges'. So, nice to have gone out on a bright but windy morning and notched up my longest ride (so we'll class that as a PB - seems, according to Garmin Connect, an elevation PB too).


Garmin connect was kind enough to tell me so too.

Another PB for the week is most miles cycled. 80.9, whilst some might think that low that's pretty good for me. Only 11.4 miles ran, that was over 2 runs; 3 (5k) on Wednesday and 8 Saturday. Wednesdays run was a post-ride run (slow) and Saturdays was fairly quick. It was supposed to be a recovery week.

Quick Roundup wc 13/10/14

Easy week after Sundays half marathon at Peterborough. A good week for riding with Fridays commute and Sundays longest ride.

Quick Roundup wc 06/10/14

2014 Great Eastern Run

Race Number

Wow - 1:21:56, just squeezed in under 1:22 and only 18 seconds slower than last year. I'm not too sure though that I could have run quicker. I always say that if I could have run quicker I would have and that's the best time I would have got on the day. 79.82% WAVA, edging ever closer to the magical 80% (although it seems I'll never get there). Didn't think I was up for a performance like that, since I have only run 13 13 mile and one 11 mile session since my injury.

Cool but sunny;  great weather for running.

Great Eastern Bling

Results here

Previous running

• 2013
• 2012
• 2011
• 2010
• 2009
• 2007

Still lovin' the bike

Pre-race ( Running that is, Great Eastern Run) ride today. Faster than I really wanted to go but it still seems that every ride needs to be a race.

Pre race ride on Garmin

Coaching 8

5x Curlew Crescent reps.

Warm -up and then 5x this figure of eight loop. 3 clockwise and 2 anti-clockwise, with 2 mins rest.

Easy session to deliver as the hardest part is making sure that there is 2 mins recovery from the middle returning person.

Only 6 of us tonight. Some recovering from weekend runs and Great Eastern Run - Half marathon will be this weekend.

Fartleks - Coaching 7

Thought this might be easy but its much better delivered when you are really familiar with the area. Thanks to Jerry it went ok.

Things to think about after the route is sorted, widths of pavements, distance to next junctions or traffic lights, long straights are better for long reps.

Things to remember

• better to run for time, 30 secs to say 5 mins.
• Mix the pace; from vo2, tempo, marathon, 10k, half-mara, 5k, 1mile etc.
• Vary the recovery
• If a rep stops short of a hill - have a short recovery and hit the hill with a short burst.

Quick Roundup wc 29/09/14