Conditions: lovely day!

Remarks: Peter agreed I was pushing it too much so I’m reducing my heart rate targets by 10 BPM. Todays run was to be between 125 and 135 – as the first run after the change I messed it up and taught I was to keep it between 115 and 125.

Hard run, and my right ankle is still at me.

Running Dynamics
Avg Run Cadence: 174 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.1 cm
Avg Ground Contact Time: 253 ms
Avg Stride Length: 1.05 m

Heart Rate
Avg HR: 120 bpm
Max HR: 148 bpm
Training Effect : 2.0

Conditions: Hot with a bit of wind to cool me down.

Avg temperature: 25.4 °C

Remarks: What a great day, this was the first run of my holidays and while I should have completed it on grass I couldn’t help myself but run from Goleen to Crorkhaven and back.

As the weather was so warm I brought water with me – first time this year.

This was also the second run with my new runners.

My right ankle was at me before the run, and it most definitely remained at me during the run, but it didn’t stop me enjoying the run or doing the 10 miles as scheduled.

Recovery: Today I’ve started to take a protein drink after the run with added creatine. I’m hoping the creatine will reduce my recovery time and help with adding muscle.

Avg HR: 135 bpm
Max HR: 160 bpm

Running Dynamics
Training Effect: 3.1
Avg Run Cadence: 178 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.3 cm
Avg Ground Contact Time: 246 ms
Avg Stride Length: 1.05 m

Conditions: Another late run! and still very warm – the watch said the Avg Temperature was 19.2 °C

Remarks: This was a hard run, I was to do 15 min warmup, stretch, 20 min tempo keeping my heart between 145 & 165 BPM, followed by 10 minutes cooldown.

Keeping my heart rate above 145 for the tempo workout was tough!

Other than the heart rate, I found the first 15 minutes hard, I got a stitch and only holding my stomach in made it go away, I’m sure this was due to me eating too much about 4 hours before the run.

Amazingly after the warmup and stretching the stitch was ok and I was able to push it!

Recovery: I did a lot of stretching, but as it was so late I didn’t do the whole icing thing.

Conditions: Average Temperature 21.9 °C, it was a great day for a run, a small bit showery but otherwise lovely.

Remarks: A run with John during lunch break at work, for the first 2 miles my heart rate was below 135, John was only planning at doing 4 miles easy, but we pushed it to 5 miles, it wasn’t until the 4th mile did my heart rate get up close to 145, and even though we kept the pace steady my hear rate kept increasing.

Right Ankle again making itself felt and at one point I needed to cross the road to change the camber.

Recovery: Good

Energy Levels During the Day: good!

Avg HR: 136 bpm
Max HR: 150 bpm

Running Dynamics
Training Effect : 3.3
Avg Run Cadence: 178 spm
Max Run Cadence: 196 spm
Avg Vertical Oscillation: 9.5 cm
Avg Ground Contact Time: 242 ms
Avg Stride Length: 1.10 m

Conditions: Well it was 22:30 before I started this run and it was very dark, the average temperature was 21.6 C, no real wind – a nice night.

Remarks: As it was late I nearly didn’t do this run, after I forced myself out the door it felt great. for the first few minutes I feel I was running too fast to get my heart rate up to 125, and after that I settled down.

With my average pace being 8.11 min/mile I feel maybe I’m running too fast for these easy runs, maybe my heart rate is low and in reality I should be running slower, or hopefully this is the pace my slow runs should be at and I’m getting a better training effect by doing them at this pace.

During the run, my right ankle made its presence felt.

Recovery: I was exhausted, I got home from work just before 6pm as I had a conference call to run, and Sinead needed to leave for a 6:30 appointment.

After dinner – I fell a sleep on the couch and I didn’t wake up until 9:30

Energy Levels During the Day: ok until I got home.

Average Heart Rate: 127 bpm
Max Heart Rate: 139 bpm
Training Effect: 2.7

First session focusing only on Heart Rate!

Conditions: I was late getting out, so it was getting dark while I was running, nice night for running. The average temperature was 21.8 C

Remarks: I had distance and heart rate on the watch (no time or pace!) with the watch set to alarm if I went over 145 BPM. I went over a few times, and slowed down to bring it back in line.

When I started the run I thought this will be a fast run, as I was way off 145 BPM, and I wasn’t too wrong, I averaged 8 min/mile pace, It was interesting how my heart rate averaged at 139 BPM and my pace was fairly consistent.

I felt my right ankle during the run, nothing painful, but it made me aware I could get injured.

Recovery: Healthy chocolate freezer squares & water 🙂

I didn’t stretch, and got my right foot into a dish of iced water.

Energy Levels during the day: I started the day with a conference call with a customer in Singapore at 8am and the day was non stop – The way I like it 🙂

As I was driving home, I could hear in Sineads voice that going for a run when I got in the door would be a bad idea, so I didn’t and I had my dinner with the family.

After dinner I showed how tired I was by falling asleep on the couch, before I put Aidan to bed.

Average Heart Rate: 139 BPM
Max Heart Rate: 147 BPM
Average Pace: 8:00 Min/Mile
Training Effect: 3.6

Split          Time   Distance   Avg Pace
1               7:55.0   1.00        7:53
2               7:33.0   1.00        7:32
3               7:45.0   1.00        7:44
4               7:46.0   1.00        7:45
5                8:04.0  1.00        8:03
6                8:21.0  1.00        8:20
7                4:33.1  0.49        9:21
Summary 52:00.0 6.50         8:00