Bondarenko x 6

A Christmas present from the coaches to the group.

6 Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	85.7	100.5	67.6	81.4	41.9	55.2	21.5	27.2
2	89.0	108.0	65.5	81.7	43.2	53.8	20.1	28.7
3	91.6	100.0	65.3	78.5	42.9	51.8	19.9	27.5	00:02:46
4	90.8	103.8	69.9	74.8	42.6	53.3	21.6	25.4
5	92.2	105.4	66.0	76.0	42.6	52.7	21.0	26.0	00:02:29
6	88.7	103.4	65.0	75.6	39.3	53.5	19.2	27.5
Average Pace	89.7	103.5	66.6	78.0	42.1	53.4	20.6	27.1
Required Time	87.3	101.4	62.5	76.0	39.7	50.7	18.0	25.3
Pace
6 Sets	400@5k	400@ mara	300@ 1500	300@ mara	200@ 800	200@ mara	100 sprint	100@ mara
1	5:45	6:44	6:03	7:17	5:37	7:24	5:46	7:18
2	5:58	7:15	5:51	7:18	5:48	7:13	5:23	7:42
3	6:09	6:42	5:50	7:01	5:45	6:57	5:20	7:23
4	6:05	6:58	6:15	6:41	5:43	7:09	5:48	6:49
5	6:11	7:04	5:54	6:48	5:43	7:04	5:38	6:58
6	5:57	6:56	5:49	6:46	5:16	7:11	5:09	7:23
Average Pace	6:01	6:56	5:57	6:58	5:39	7:10	5:31	7:15
Average Pace	5:51	6:48	5:35	6:48	5:19	6:48	4:50	6:48

Anna's Hills

First running of this.

4 x cemetery hills continuous, stop and recovery to the start then head out to Gainsborough Rise and all the way to the top, turn right to the footpath, carry on down to the gap where we turn on the ch hills.

Curlew Hills x5

Warmup - 2m

Session - Curlew Hills, clockwise figure of eights, x5

1. 7:11 - 6:27m/m
2. 7:12 - 6:30
3. 7:05 - 6:24
4. 7:09 - 6:27
5. 7:10 - 6:31

Total 5.5m  35:53 - 6:28m/m

https://www.strava.com/activities/442186856

Some more duathlon training

As the title suggests

2015 Great Eastern Run

Race Number

Eighth running of this half marathon. As usual Julie and Nicky came along to give us some support at the start and finish. Another cool and sunny day made the conditions ideal at the start although it did warm up a little as the race went on.

This was my first race since Folksworth in January; with little or no great expectations of a super time I initially set myself the target of 1:30, adjusting it last week to 1:28 - although I did look and predicted splits this morning and thought that might be a little ambitious. However, as usual I started a little fast (6:33 m/m) but decided early to back off just a little but keep the pressure on myself. My early judgment was later rewarded with a consistent run and the reasonable time of 1:27:10, enough under the 1:28 to be pleased with. Having not really trained for the distance I think I might have got away with it today - but who cares!

Legs - sore after

Right calf - picked up a slight strain on Wednesday - evident by the small bruise and lump in the muscle that I had to massage out last night. It caused no problem though.

New colours and new design medal.

Previous

• 2014
• 2013
• 2012
• 2011
• 2010
• 2009
• 2007

New Chain for the road bike

First chain change today - this one lasted 2050 miles.

parkrun Northampton

Quick Round up wc 25/05/15

Another 5m Benchmark Run

A little better, but still feels like such hard work. Decent finish.

Quick Round up wc 18/05/15

Quick Round up wc 11/05/15

Return to running 3

Not too bad a run, heart and lungs are fine, some dull pain in the legs which did actually get worse at the end.

Return to running 2 - Benchmark 5k

Return to running 1 - 3x 1m

3 x Sringfield loops, wow, that felt really hard.

Highest cycling mileage for a week

112.7 over rides. M - 18.3 W - 17.1 F - 27.2 - commute in and back S - 50.1 - is also the longest ride.

Quick Round up wc 04/05/15

The Longest Ride

Cracked 50 for the first time today - strangely I felt as if I could have gone on for much longer.

Post post-note; Well tired in the afternoon, quads ached somewhat as did the glutes and piriformis.

Quick Round up wc 27/04/15

Quick Round up wc 20/04/15

2015 Virgin London Marathon

Another London withdrawn. But,  a last minute enlistment for the volunteer roster; this time herding the masses from Blackheath station to the start.

And another medal.

Quick Round up wc 13/04/15

Quick Round up wc 06/04/15

Quick Roundup wc 30/03/15

Quick Round up wc23/03/15

Quick Roundup wc 16/02/15

Nothing to report this week - been nowhere done nothing.

Left leg seems  much better, right leg there is little change. During the morning 'dog-walk' I've been running a few steps, it's still clear that there will be a problem if I run harder. I now need to book a session or two with Graham.

Stretching has slackened off a this week, a couple of 4.30 starts in the mornings mean I do nothing then and just can't be bothered in the evening. I must keep on. Stretching must now be part of the running routine - not just an add-on.

Quick Roundup wc 09/02/15

More of the same - no running.

Quick Roundup wc 02/02/15

No running - resting! Some stretching!

Quick Roundup wc 26/01/15

Injured

Following tonights 75 min threshold run out to Hillgrounds and Kempston I've finally had to concede to some rest. Whilst the left leg is much better, the right is worse.

Give it a week and see where we are.

Quick Roundup wc 19/01/15

Three sessions this week, nothing on Monday as that was set aside for a bit of Folksworth recovery. Tuesday was an easy one in preparation for Wednesdays track; that was hard but enjoyable and I was pleased to run the 800 reps at less than 6m/m. Sunday was the first 20m of the year, now that was a little tough. I think I should have take a gel or two as I was flagging from about 16 onwards.

Quick Roundup wc 12/01/15

First race of the year, went so much better that expected.

2015 Folksworth 15

Race 

Garmin stats 

 Time
1:39:47

Age graded position 6

Previous running

2012
2011
2004
2003
1999
1998
1997


Results
Folksworth 2015 complete results 

Bedford Harriers Awards Night

Just a couple of awards this year. Just pipped at the post; last-minute for senior 3rd place marathon but still got MV45 marathon.

2014 Road Race Championship... Only Third, Still, Jerry is a worthy winner, third year running and Steve is in a class of his own.

I was very surprised to get 3rd  - well pleased with that.

3x 3 1/2 mins /90 secs R

Better night tonight. Ran Abbeyfields/Mile Rd Loop

Rep	Pace	Average
1	6:49.0
2	6:51.0
3	6:34.0
4	6:33.0	1-5
5	6:30.0	6:39.4
6	6:38.0
7	6:31.0
8	6:26.0
9	6:31.0	5-10
10	6:20.0	6:29.2

And a negative split too.

3x 3 miles / 3 mins R

Not too bad.

Mile	Mile Split	Set Time	Pace
1 - CW	00:07:06
2	00:07:13
3	00:06:15	00:20:34	00:06:55
4 - ACW	00:07:00
5	00:06:29
6	00:06:14	00:19:43	00:06:38
7 - CW	00:06:36
8	00:07:14
9	00:06:09	00:19:59	00:06:44
Total	01:00:16
8.91