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
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• 2009
• 2007

New Chain for the road bike

First chain change today - this one lasted 2050 miles.

parkrun Northampton

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