Friday night running in the Regional Park, I was very much by myself and I’m not sure about running at this time in the park.
The run was uninteresting, and after the 40 minutes I did my 50meter strides in the green outside my house.
I found it hard to get out for this run, I was really tired after going out (with work) last night.
The weather today was really bad and it rained hard for most of the day, being tired and with the weather bad it was really difficult to push myself out the door, well after I got home from work, I had dinner and I had a nap for 2 hours. when I woke up it had stopped raining, so I got changed and went for the run.
I was to run on grass so I went to the regional park, after a couple of laps it was getting dark and as I was in the park by myself I decided to leave the park for the rest of the run.
I wanted to maintain a pace just under 9min/mile and to feel comfortable, at a few points during the run I did the talk test to ensure it was still an easy run.
By the end of the run my upper back was slightly at me, (bottom of the neck between the shoulder blades)
I did a lot of stretching after the run, including the ropes stretching for my back, and I ices my calves
Average Pace: 8:49 min/mile
Distance: 8.6 miles
Duration: 75 min, 45 sec.
average heart rate: 123
max heart rate: 139
Interestingly looking at the best distances of the run, the first 5k was the fastest, but the last 3 miles was the fastest, so the pace during the entire run was pretty steady.
edit: The results are out, I finished in 42:33, average pace 6:51 min/mile, also I finished in 48th position out of a field of 397
edit: The results still aren’t available on-line, and I’m thinking my finish time was closer to 42:48 which would average 6:53 min/miles – this is still a PB as my last 10K time was 43:26 (6:59 min/mile) – The results should be on-line this afternoon and I’ll confirm.
New PB – Delighted. 42:24 – averaging 6:49 min miles.
It was a strange start to the race, the line up at the start took for ever and I didn’t start my watch properly so I missed recording the first mile of the race.
Good race – I managed a good pace for the race and after the first mile I got into my own, I wasn’t being passed and I wasn’t passing people, however for the last mile I upped the pace and I took off in the last 1k, I was however piped in the last few yards by 1 runner.
it was a warm race, with the temp around 20 C, I didn’t stop at any of the water stops, so as to keep my pace up.
After the race my back was at me in the normal spots. (not my shoulder, but at the bottom of both my shoulder blades)
The results will be available in the paper tomorrow, but until then I don’t know for certain of my time (I think I saw 42:24 as a crossed the line)
It is a very hot night, and before I even started the workout I felt tired – to the point I slept from 7 until 9, before I went running.
I had a headache before the run, and I’ve decided over the next week to track the amount of water I drink.
The workout was ok, and by the end of the 25 minute tempo, I was dead.
| Warmup | 9:40.9 | 1.00 | 9:41 |
| Warmup | :21.4 | 0.04 | 8:44 |
| Tempo | 6:56.5 | 1.00 | 6:56 |
| Tempo | 2:34.8 | 0.36 | 7:10 |
| Tempo | 7:05.4 | 1.00 | 7:05 |
| Tempo | 7:35.1 | 1.00 | 7:35 |
| Tempo | :35.6 | 0.09 | 6:43 |
| Cooldown | 8:34.9 | 0.86 | 9:56 |
Running in circles is boring – I ran around the soccer pitches for an hour.
http://www.endomondo.com/workouts/217723524/712929
average pace: 8:44
Max Pace: 7:23
Average Heart rate: 133
Max Heart rate: 143
Distance: 6.89 miles
Temperature: 20 C
While tonight called for a particular speed session, I did a slightly different one with the gang.
We did 0.8 of a mile (a lap of the soccer fields) as a warmup, then 3 sides of the field interval (0.5 of a mile) with the last side as recovery (0.3 miles) – which we repeated 4 times, finished off with a couple of miles cooldown.
It was a great run, I really enjoyed it – except of everyone that turned up tonight, only 3 of us did the speed work, and it would have been great if someone faster than me was part of the group, to help push me even harder.
All in all a great workout
|
Split
|
Time
|
Miles Distance
|
Average Pace
|
|---|
| Warmup | 7:29.8 | 0.80 | 9:21 |
| Interval | 3:19.9 | 0.51 | 6:30 |
| Recovery | 3:53.2 | 0.34 | 11:24 |
| Interval | 3:20.0 | 0.51 | 6:30 |
| Recovery | 4:23.3 | 0.36 | 12:08 |
| Interval | 3:13.1 | 0.51 | 6:22 |
| Recovery | 5:39.5 | 0.38 | 14:58 |
| Interval | 3:17.4 | 0.52 | 6:23 |
| Recovery | 3:34.8 | 0.22 | 16:10 |
| Cooldown | 9:45.2 | 1.00 | 9:45 |
| Cooldown | 8:04.5 | 0.82 | 9:53 |
| Cooldown | 7:19.4 | 0.56 | 13:01 |
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