Early morning in London for the 2015 Sales kick off – good conversation with Doug while we run

Distance: 3.72 miles
Time: 31:21
Average Pace: 8:25 min/mile

I didn’t wear the heart rate monitor as the long run yesterday grazed my chest and I need to give it a break for a few days.

Distance: 16.23 miles
Time: 2h 19m 31s
Average Pace: 8:36 min/mile

Not much to say about this run.

Mile 1: 8:26 min/mile
Mile 2: 8:14 min/mile
Mile 3: 8:30 min/mile

Distance: 3.81 miles
Average heart rate: 131
Max heart rate: 178 (within the first 5 minutes of the run)

Conditions: It was late, the day got away from me and by the time I got out it was about 9pm, it was also very warm! Avg Temperature: 20.7 °C

Remarks: Great run. I was a bit nervous before hand could I hit the speeds, but I managed ok. My mantra was “sub 3” or “if it was easy everyone would do it”

I had set the watch between 6:35 & 6:40 pace and all my splits were in that range.

It was a hard run, at times I found it hard to get the pace back after the recovery and glancing at my watch would see between 7:00 and 7:30

Also as it was dark it was difficult to see what was on my watch, was my pace too fast or too slow, it is annoying to look at the watch and not see pace when it is warning me I’m not going at the right pace.

Distance: 10.1 miles
Time: 1h 17m 32s
Avg HR: 140 bpm
Max HR: 179 bpm

Running Dynamics
Avg Run Cadence: 186 spm
Max Run Cadence: 216 spm
Avg Vertical Oscillation: 9.7 cm
Avg Ground Contact Time: 228 ms
Avg Stride Length: 1.13 m
Training Effect : 3.5

I had planned on doing 90 min of stretching today, and I nearly did that time.

After a hot bath, I did a lot of the normal pre run stretching, followed by the post run stretching. Instead of just doing each stretch once, I did them 3 times.

I followed this by a good session of foam rolling.