2017 London Marathon

Bunyan Trail Session - 10x (3:30/90 sec rec)

10x (3:30/90 sec rec) =

15x (2min/1min rec)

Teeside Resolution Run - with Lauren

2017 Stamford 30k

Folksworth 15

Sunday 22nd January

10th running since 1997

And another Teeshirt.


Chip Time - 1:38:21

Position - 34/584, 5/71 MV50

Results by www.whatsmytime.co.uk

Previous running

2016
2015
2012
2011
2004
2003
1999
1998
1997

3CXC Race 3 - Wing

Race number

Time
Position

Previous running
2012

Links

Long run with 1m at target MP

Pre marathon training starts here then, 1mile at target marathon pace feels strangely hard - how on earth am I to attempt 26.2 of these?

 Todays run by Strava

Roundup - November 2016

Calendar

Run Summary

Ride Summary

 

2016 Great Eastern Run

Race Number

9th running of this race.

This is how it was run

Previous years

• 2015
• 2014
• 2013
• 2012
• 2011
• 2010
• 2009
• 2007

Cycle fro AJ's

 Last one of the year - and last one from Higham shop

Relive

2016 DA5K

2016 Virgin London Marathon

Race Number

Marathon number - 15

2016 Stamford 30k

Folksworth 15

Sunday 24th January

Decent training run. Even managed 2nd place MV 50.



F15 Website 

1k, 1k, 1m, 1k, 1k, 1m, 1k, 1k

Along the Embankment; off 5mins for the 1ks and 8 mins for the 1 miles.

KKS x5

Not bad - not the best night but a good solid workout.

Date	13/01/2016
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:39	2:00	6:39
2	10:17	2:00	6:26
3	10:16	2:00	6:25
4	10:08	2:00	6:20
5	10:10	2:00	6:21
Total	51:30
Average	10:18		6:26

2x 4m at MP

Date	11/01/2016
	1	2
1	7:32	7:11
2	6:40	6:38
3	7:00	7:16
4	5:38	5:35
Total	26:49	26:39
Distance	3.9	3.9
Avg m/m	6:53	6:50

Well, just slightly over intended marathon pace but with over 14 weeks to go that was a good run. Difficult one to come on Wednesday.

https://www.strava.com/activities/468333010

And a suffer score of 114 and 19 in the red - that'll be for the hills since we didn't need too much threshold running.

3 Counties Cross Country - Bedford

Wasn't going to do any cross country races this season but having been asked I found no reason to say no. This is a particularly tough course and is much longer than the usual races. It's was the last one of this season and the first to be held at Sharnbrook Upper School.

Main issue for me was lack of racing - it seems that I've forgotten how to race. It was a hard course, some hills but the rutted tracks and paths, along with significant amounts of bad weather made the going difficult; same for everyone though.

First three miles my lungs were at bursting point  but after that it seemed to get better - tried to push on but there was nothing more to give today.

61st place - can't ever remember being that far back. Never mind, there's always another time and that's one race more to being race-fit.

Todays suffer score  - 111 with 43 points in the red.

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.