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

Quick Roundup wc 050115

Another reasonable week. Club training is hard and takes a little recovery. Legs are as bad as ever. Fridays run was a bit of a bonus and Sundays long run wasn't too bad.

Can't believe I was running so much better this time last year.

44.76 miles

No cycling

70 Mins Threshold - Clapham Route

Approximately 10.5 Miles

Route

Previous run 17/12/14

1	7:10.2
2	6:54.0
3	6:46.1
4	6:36.0
5	6:35.6
6	6:35.1
7	6:47.9
8	6:41.6
9	6:58.2
10	6:36.8
	3:22.8

2015 Virgin London Marathon Countdown Clock | CountingDownTo.com

2015 Virgin London Marathon Countdown Clock | CountingDownTo.com

Quick Roundup wc 29/12/14

Last week of the year, first week of marathon training - whatever, 5 runs totaling 50+ miles is really good. Poor parkrun but after a chesty cold and slack December it was never going to be great (but not that poor either! ). However, I look at it as a starting point and with London 16 weeks away there's plenty of time yet.

parkrun - Northampton

Northampton parkrun results for event #141. Your time was 00:19:56.
Congratulations on completing your 32nd parkrun and your 8th at Northampton parkrun today. You finished in 10th place and were the 10th male out of a field of 293 parkrunners and you came 1st in your age category VM45-49. Take a look at this week's full set of results on our website. Your PB at Northampton parkrun remains 00:18:17. Your best time this year remains 00:18:17.
You achieved an age-graded score of 73.41%. For an explanation of age-grading, please see the WAVA age grading overview.

2014 Review

Running

• Total Miles
• • 1618
• Sessions
• • 191
• Run Time
• • 194 hours 55 mins
• Overall Pace average
• • 7:14 m/m
• Races
• • 9
• Race Miles
• • 
    
• Parkruns
• • 3
• PB's
• • parkrun - 18:17, Northampton
  • 5k fastest recorded - 18:11, DA5K

Cycling

• Total Miles
• • 698
• Sessions
• • 53
• Ride Time
• • 40 hours 30 mins
• Overall Pace average
• • 17.23 mph

Last run of the year

The last run of 2014 ended my running year a little better than a few days ago. With a chesty cold it felt like the year was waning. Conscious of needing to run some 'double figures' nearer 15 to be precise I went out with  the intention of running my Melchbourne 13.1 route. Having realised I'd started wrong; by going upwards to Newton Road, rather than down to the A6 I thought it might be a good idea to run somewhere different. So, in Yielden I turned up the lane by the church and headed toward the old airbase runway;  Took as couple of sunrise snaps on my phone and headed down the runway and back - met up with Naythan, passed a few moments and headed home. Working out it could be 13 I decided to extend the route and try for 15 - as the Stava dowmnlaod shows,  I just made it.

Legs were tired - especially glutes and piriformis - never mind ,I recovered well.

Hope 2015 is good.

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